5 Delicious Recipes to Boost Your Vitamin D Naturally

Kazi Nasir | Dec 09, 2025, 07:00 IST

Vitamin D Enrich Fishes

( Image credit : Freepik )

Vitamin D plays a powerful role in keeping the body strong from maintaining healthy bones and muscles to boosting immunity and mood. But with busy routines, indoor jobs and limited sunlight, many people struggle to get enough Vitamin D daily. The good news? Your kitchen can help. This article highlights six easy, delicious and nutrient-rich recipes featuring top Vitamin D foods like salmon, sardines, mackerel, eggs, tuna and UV-exposed mushrooms. These meals not only elevate your Vitamin D intake naturally but also provide protein, omega-3s and essential minerals.

Many parts of our body are silently powered by Vitamin D, it supports us from stronger bones and a strong immune system to a better mood and muscle function. Vitamin D has long been associated with sun rays and which is the easiest way to manage it. However in real life busy schedules, jobs, and weather sometimes make it hard for many to get enough. This article brings good news with 5 simple and delicious recipes that are rich in vitamin D.

1. Grilled Lemon-Dill Salmon

Grilled Lemon-Dill Salmon

Salmon is a very popular, nutritious, oily fish loaded with protein and omega-3s. It is one of the richest sources of natural vitamin D. If the recipe is prepared with 2 salmon fillets each 150-200g with 1 tbsp olive oil, juice of ½ lemon, 1 tbsp chopped dill, salt & pepper, and optional lemon slices can give the best taste of the world.

2. Sardine & Avocado Toast

One can purchase canned sardines at a very low price. They are shelf-stable and packed with vitamin D and healthy omega-3s. To prepare them, take 1 can of sardines in olive oil, then 2 slices of whole grain bread with 1 ripe avocado, lemon and chilli flakes and salt.

3. Creamy Mackerel & Mushroom Pasta

Mackerel is the name of another oily fish that is loaded with Vitamin D. And take UV-exposed mushrooms. To make the recipe take 250g pasta of your choice, 1 smoked or fresh mackerel fillet, 150 g mushrooms, 1 small onion with 2 garlic cloves and ½ cup low-fat cream or Greek yoghurt, parsley, olive oil. Cook pasta then follow the guidance to prepare the food to enjoy another rich vitamin D dish.

4. Sunshine Mushroom & Spinach Omelette

Eggs contain Vitamin D in the yolk and UV-exposed mushrooms contain Vitamin D2 and together they create a combo of strong plant + animal.

5. Tuna & White Bean Salad with Citrus Vinaigrette

Tuna & White Bean Salad with Citrus Vinaigrette

Tuna can be found in cans and a contributor of vitamin D. While beans are for fibre and texture. To prepare the recipe, take 1 can tuna in water then drain it, 1 cup of canned cannellini beans (rinsed), cherry tomatoes, red onion, parsley, olive oil, lemon juice and salt. Mix the tuna and beans with chopped veg then toss them in olive oil then add lemon vinaigrette.

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FAQs

Q1. Which food is highest in vitamin D?
Ans: cod liver oil

Q2. Which dry fruit has vitamin D?
Ans: almonds, raisins, prunes, and figs.

Q3. Does broccoli have vitamin D?
Ans: No, broccoli does not naturally contain vitamin D