6 Foods to Eat for a Vitamin D Deficiency

Vitamin deficiency is caused due to the long-term lack of vitamins in the body. If the condition is the result of insufficient vitamin intake, it is referred to as a primary deficiency. On the other hand, if it is caused due to any underlying disorder like malabsorption, it is referred to as a secondary deficiency.

The underlying disorders of vitamin deficiency can be metabolic as well, like a genetic defect or a lifestyle choice, like smoking and regular consumption of alcohol, which increases the need for vitamins. A nutritious and well-balanced diet can provide several benefits, including keeping the body’s vitamin storehouse intact, preventing vitamin deficiency, and resulting health issues.

Including the following foods in the diet or increasing their intake is one of the best dietary tips for the prevention or effective management of vitamin deficiency:

1. Salmon
This popular fatty fish is a great source of vitamin D. As per the food composition database of the US Department of Agriculture, a 100-gram serving of salmon usually contains up to 685 IU of vitamin D. This amount increases to 988 IU in wild salmon, whereas farmed salmon contains 240 IU.

2. Herring
This small fish is one of the best sources of vitamin D for people around the globe. Based on individual preference, herring can be consumed pickled, canned, smoked, or raw. Every 100 grams of fresh herring contains 1,628 IU of vitamin D.

3. Cod liver oil
It is one of the most popular supplements and can be a nutritional storehouse if consumed regularly. Cod liver oil is also one of the best sources of vitamin D, which is why it is extensively used to treat vitamin and nutritional deficiencies among children. Cod liver oil is also an excellent source of vitamin A.

4. Canned tuna
Due to its mouth-watering flavor and easy storage, tuna is very popular around the world. Surprisingly, canned tuna is cheaper than the fresh variety, and 100 grams of canned light tuna offers over 230 IU of vitamin D. Canned tuna is also a very good source of vitamin K and niacin. One of the dietary tips for people with vitamin deficiency is to ensure regular consumption of canned tuna to prevent the buildup of methylmercury in the body.

5. Oysters
The saltwater species is very popular as it is delicious, nutritious, and low in calories. Another helpful dietary tip for people with vitamin deficiency is to add oysters to their diet as they are an excellent source of vitamin D and B12. Besides, they also contain zinc and copper.

6. Shrimp
Shrimp is a popular choice among shellfish as it is low-fat and rich in vitamin D. Apart from that, shrimp also provides a good amount of beneficial omega-3 fatty acids. Every serving of shrimp offers 152 IU of vitamin D.