Foods that help curb the Vitamin D deficiency

The signs seem threatening, right? But no need to worry, as you can change your dietary habits, which could help fill in the right amount of Vitamin D in your body and makes you feel less lethargic and more energetic. Luckily, there are a few simple ways to get your fill. Vitamin D is so important that our bodies have figured out a way to produce it using sunlight, and others substances also play a vital part for the nourishment of bones.

Fortified milk

In addition to being an excellent source of calcium, a cup of milk offers between 115 and 124 units of vitamin D. Make sure you check the label of your favourite brand for the exact amount. Fortified plant-based milks, such as soy, also contain vitamin D. Enjoy a cold 8 oz. glass of your preferred fortified milk straight up, blend it into a smoothie, or use it to whip up your choice of coffee drink.


A packet of unsweetened, oatmeal will add a solid dose of vitamin D to your diet.

Fortified cereals can be a solid base for a nutrient-rich, high-fibre meal, especially if you add fortified low-fat or fat-free milk to your bowl. Or you can be more adventurous and make a breakfast cookie that includes both fortified cereal and vitamin D fortified margarine. These delicious and ready-to-eat cereals typically give you 40 units of vitamin D per serving, but may offer more if you choose a more heavily fortified cereal, like Raisin Bran, which offers 91 units per cup.


While mushrooms don't naturally offer up a high amount of vitamin D, some are treated with UV light, providing a larger dose of the nutrient as a result. The vitamin D amounts will vary depending on the amount of UV light. A serving could offer between 400 and 700 IU. Add sautéed mushrooms to your eggs or fish for a meal even richer in vitamin D or make a more substantial mushroom dish, such as veggie-stuffed mushroom bells.


Yogurt is a convenient, tasty snack and is healthy too. It’s an excellent source of good-for-the-gut probiotics, and reaching for a fortified variety will knock off between 10 and 20 per cent of your daily requirement of vitamin D which is currently 600 units for adults specially women. Many fortified varieties are flavoured; some brands pack a hefty dose of sugar, so be sure to read labels and be conscious of the ingredients. Try cooking a meal with yogurt for a vitamin D enhanced entrée. A Middle Eastern style chopped vegetable salad includes greens, herbs, and grains and it also uses one cup of plain yogurt and offers a cooling alternative to a hot dish.