Vitamin D is a necessity for healthy bones. Some of its significant benefits are fighting depression and protecting against colds. Some additional benefits of Vitamin D are it helps in preventing the common cold and also helps to fight depression. Most adults are believed to be at least a little deficient in this Vitamin as per studies. A rise in the percentage of overweight and obese adults and children has been seen across the world and so also the deficiency of Vitamin D. People with indoor jobs and less exposure to sunlight show to be more deficient than people who have more outdoor time and exposure to sunlight.

Vitamin D is fat-soluble stored in fatty tissues and liver, that means increased body fat can absorb vitamin D. It is somewhat different from other vitamins as our body makes this vitamin on its own, rather than solely depending on food sources.  Our bodies produce vitamin D in a way as to convert sunshine into chemicals that are used by the body. It becomes a hormone in the human body known as sec steroid hormone which is vital for our skeletal structure, blood pressure, immunity, moods, brain functions, and cancer-preventing ability.

There are two types of supplemental vitamin D: Vitamin D2 and Vitamin D3. The prerequisites for the creation of Vitamin D can be from either plants or animals. When made from plants it is called Vitamin D2, and when made from animal products it is called Vitamin D3. The human body can absorb and use D3 much more efficiently than D2. D3 from animal products is closest to what the human body produces with the help of sunlight. However direct exposure to sunlight at regular and limited intervals is the best way to fight this deficiency.

Let’s look at some foods that will help in fighting it, and you can easily get those products by purchasing it online at


Oil-rich fish like salmon, eel, mackerel, trout and tuna are excellent sources of Vitamin D. They also are rich in Omega 3 – Fatty acids. So a very healthy and tasty addition that is to require for your daily meal.


If fresh fish is not available, you can still take advantage of this healthy addition by using

Canned Tuna or Sardines. They are equally rich in Vitamin D and a little less expensive too.


They are rare food and rich in vitamin D. It’s one of the leading plant sources and which acts similarly to how skin does when exposed to the sun while absorbing vitamin D. Nowadays the mushrooms found in the food stores are boosted by exposing them to ultraviolet light. It contains plant sterols which convert UV light to vitamin D. Exposing mushrooms to UV light for least of five minutes can produce vitamin D. Therefore nowadays many growers have started growing them outdoors.



Interestingly regular pasteurized milk does not naturally contain much vitamin D. It’s the synthetic vitamin D that is added to this pasteurized cow’s milk.  However, consumption of raw milk is believed to provide a small amount of vitamin D naturally which can be found in fat and is also not destroyed during pasteurization. One of the reasons that raw milk is thought to be a better source Of vitamin D than that of pasteurised milk is; as raw milk is usually better and superior in almost every mineral and vitamin overall. It comes from cows that are free to gaze outside and eat a natural diet that is grass. As the animal will be healthier, so will their milk. Nutrients get destroyed when we overheat it during the pasteurisation process. Thus raw milk consumption is preferable as it contains a high amount of nutrients and vitamins and does not need to go through a high heat pasteurisation process.

Egg Yolks:

A convenient way to get vitamin D are through Eggs. They are so popular and can be consumed and had for lunch, breakfast, dinner, and many dessert recipes. The yolk of the egg has most of the vitamin D in it, but using the whole egg is important. But keeping this in mind that we should not only rely on eggs for vitamin D.

Fortified Cereals:

If you’re looking for vitamin D from a crunchy source fortified cereals are a must. Multi Grain Cheerio’s are a low-calorie cereal that will fill you with a great source of vitamin D. You can pair it with raw milk.

Without a doctor, you can also find out the deficiency of vitamin D in your body. Some symptoms or signs of deficiency of vitamin D are:

Getting Sick or Infected Often:

If you fall sick quite often with a cold or the flu, the low vitamin can be may be a contributing factor.


Fatigue and Tiredness:

Case studies show that low blood levels are a cause of fatigue that has a negative impact on quality of life. Feeling tired has many reasons, and one of them can be the deficiency of vitamin D.


Bone and Back pain:

Low blood levels in the body may be the major cause or a contributing factor to bone pain and lower back pain.


Impaired Wound Healing:

Poor wound healing followed by surgery, injury or infection may be due to inadequate vitamin D.



Low vitamin D levels can cause depression, and some studies reveal that supplementing vitamin D improves mood.


So now that you know the importance of vitamin D, the food sources from which you can gain vitamins and symptoms that can help you recognise its deficiency. Soon you can fix it by fixing this deficiency is quite easy, simple and can add significant benefits to your health.