The main nuts containing vitamin D are cashews and hazelnuts.
Oranges may be the closest you'll get to a fruit containing vitamin D.
The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light.
Almond and soy milk
This is one of the best vegan sources of healthy Vitamin D. Almond, oat, soy milk are all rich in vitamins and minerals.
The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.
With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food.
Cashews are also rich in many of the vitamins that keep chronic diseases away, including B-complex vitamins, vitamin E, vitamin D, magnesium, zinc and phosphorous.
They have extremely high nutritional value. Blueberries have vitamin D, calcium, iron, potassium, phosphorus, and zinc.
Also cereals like all your whole wheat grains including ragi, barley and soy bean atta and dry fruits like walnut and peanuts also help in overcoming a Vitamin D deficiency," she added.
Fortified Milk Offers a Double Whammy: Vitamin D and Calcium
Fortified plant-based milks, such as soy and almond, can provide similar amounts of vitamin D. Enjoy a cold 8 oz glass of your preferred fortified milk straight, blend it into a smoothie, or use it to whip up your choice of coffee drink.
Greek-style yogurt that's been fortified boasts 60 IU per five ounces.
Eat More Ricotta Cheese
However, ricotta cheese stands out as the highest natural cheese source of vitamin D, with 25 IUs of the nutrient (or, five times as much as most other cheeses).
According to a 2011 review , the vitamin E, beta carotene, vitamin D, protein, lecithin, and essential fatty acids in the oil can support healing and soothe the skin. Other small studies have shown that consuming avocados may help to protect the skin from harmful UV radiation.
Blueberries (14 microgram/half-cup) and grapes (11 micrograms/half-cup) and apples (up to 5 micrograms for one small apple) have lower amounts but are easy to add to a meal on the go.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Chia also provides the body with vitamins A, B, E and D and other nutrients beyond calcium, iron, magnesium, potassium and phosphorus.
Very few foods naturally contain vitamin D, though, so many commercial products — including almond milk — are fortified with it ( 22 ). On average, 3.5 ounces (100 grams) of fortified almond milk can provide 5% of the DV of vitamin D ( 2 ).
4. Oatmeal. Just like most of the whole grains, oatmeal is also an excellent source of vitamin D. Other than that, oats are brimming with essential minerals and vitamins and complex carbs, which are required by our body to stay healthy and in shape.
Hard-boiled eggs are also a source of vitamin A, vitamin D, calcium, and iron. Since eggs are a source of saturated fats, they can raise your LDL cholesterol levels.
If you've been prescribed high-dose vitamin D, work closely with your doctor to monitor your blood levels. It can take three months or more to bring them back up, but once they're good, you can stop the high doses and return to a lower vitamin D supplement for maintenance.