8 Delicious Ways To Ensure You Have A Vitamin D Rich Diet

It’s important to have a full-rounded nutrition in your diet. According to scientists up to 41 of American adults do not get enough of this essential Vitamin. The number is suspected to go up in this part of the world.

Lack of Vitamin D raises risk of heart disease, obesity, depression, diabetes, osteoporosis and even some cancers. Some symptoms which might indicate that you aren’t getting sufficient amount of Vitamin D include sleepiness, crankiness and high blood pressure. 

Here are 8 ways to get more Vitamin D into your diet. 


Be sure to include salmon in your diet at least once a week. Vitamin D isn’t naturally found in a lot of food, but the best place to look for it is in salmon, herring and sardines. Salmon is also a great source of omega 3-fatty acids which helps in increasing memory. 


Breakfast Cereals 

Check your favourite cereals labelling. Most of them come fortified with Vitamin D. It isn’t just in breakfast cereals, some types of orange juice and yogurt are also found the grocery store. 



Not everybody is the biggest fan of mushrooms, but if you are one of those, like me, make sure to add it to all your meals. What kind? Chanterelle, morel, shiitake, or portobello add to your Vitamin D intake.



Eggs are a great source of Vitamin D. Even just two large eggs provide about one-tenth of your required daily dose of Vitamin D. Make an omelette just to make it that much more tasty! 


Canned Tuna 

Inexpensive, versatile, easy to store and rich in Vitamin D. Need we say more? 


Ricotta Cheese 

Most cheeses are low in Vitamin D as they aren’t fortified. However, Ricotta Cheese is a delicious exception. in fact, Ricotta Cheese has about 5 times more Vitamin D than its other counterparts. Pair it with fruits like blueberries or grapes and you have a healthy snack. 


Beef Liver 

Mild in flavour and tender than most other meats, beef liver is also rich in protein, amino acids, minerals and vitamins including Vitamin D.