If Vitamin D is consumed regularly, then it can eliminate the symptoms of vitamin D deficiency in the body. In addition, sources of vitamin D may also provide protection against disease caused by vitamin D deficiency.

Cow's Milk

The name of milk comes first in the source of vitamin D. Therefore, vegetarians can make up for the vitamin D deficiency by consuming milk. Milk is considered a storehouse of many nutrients. The reason is that along with protein, calcium, phosphorus, magnesium, manganese, and zinc, vitamins D and K are also present in them.

Vitamin D content in milk: A glass of milk (about 226 ml) contains about 115 to 124 IU (International Unit) of vitamin D.

Egg

Eggs can also be included in the diet as vitamin D foods. Scientific research published on the NCBI site confirms that eggs are rich in vitamin D, along with calcium and protein. For this reason, eggs can be included in the diet rich in vitamin D. By consuming it, the deficiency of vitamin D, as well as other nutrients in the body, can also be fulfilled.

Vitamin D content in eggs: 1 large fresh egg contains about 41 IU (International Unit) of vitamin D.

Vitamin D in Fish

There are much fishes that are known to be sources of vitamin D. People who like to eat fish can also include fish in the diet as vitamin D foods. Fish low in vitamin D can be made part of the diet.

Salmon fish: 

Talking about salmon or salmon fish, it is a better option to meet the deficiency of vitamin D. According to experts, vitamin D is found in such abundance in this fish that after its consumption there will be no need for anything else.

Vitamin D content in salmon fish: About 245 IU (International Unit) vitamin D3 is present in 100 grams of salmon fish.

Mackerel fish: 

Like salmon fish, mackerel fish is also capable of fulfilling the need for vitamin D in the body. It is said that its effect is better than salmon fish, due to which it can also be counted as vitamin D food.

Vitamin D content in mackerel fish: 

In general, 352 to 644 IU (International Unit) of vitamin D can be found in 100 grams of mackerel.

According to experts, the deficiency of vitamin D, which is considered essential for better functioning of the body, can be met by this fish. 

Herring (Hilsa) fish:

This fish is the next source of vitamin D can prove to be very beneficial. According to experts, the deficiency of vitamin D, which is considered essential for better functioning of the body, can be met by this fish.

Vitamin D content in fish: 

Vitamin D is found in 100 grams of herring fish from about 228 to 616 IU (International Unit).

So start consuming these healthy fishes which can be good sources of vitamin D.