Did you ever think that your daily vitamins can benefit even beyond your body – your beautiful smile needs vitamins and minerals. Every vitamin is equally essential, and your body needs them. However, Vitamin D foods are especially crucial for your dental health as it helps in the absorption of phosphorus and calcium, which help rebuild your teeth from the inside.

Vitamin D is vital to your health. It is the number one measure your dentist uses to gauge the health of your gums and teeth.

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Vitamin D deficiency will increase your risk of tooth decay, gum infection, and periodontal disease if you are Vitamin D deficient. According to stats, every patient with the dental disease also has a vitamin D deficiency.

Unfortunately, more than 10 percent of the population is deficient in this essential nutrient, which causes severe problems for their oral as well as overall health. 

Vitamin D is essential for your body, and hence we take a deep dive to know more about this vitamin. So, you should get through some recommended fruits and vegetables that are naturally rich in Vitamin D.

Importance of Vitamin D Foods

Vitamin D is a necessary nutrient required by the body to absorb calcium. In addition, Vitamin D helps maintain immune functioning, bone development, and alleviation of inflammation. However, its deficiency and excess can lead to several issues. But you can manage Vitamin D by inducing some vitamin D foods into your routine diet. 

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However, vitamin deficiency can cause various health issues like rickets, leading to poor hair growth, etc. On the contrary, any excess Vitamin D in your body is also not favorable. It can build up excessive calcium in your body, resulting in an increased risk of kidney stones and cardiovascular disease.

Your body automatically generates Vitamin D when the skin is exposed to sunlight. Moreover, it is known as the sunshine vitamin. In addition to it, sunlight accounts for roughly 90 percent of your body’s total Vitamin D requirement, whereas only 10 percent comes from food. Hence you should spend at least 20 minutes in the sun every day. This would be enough to satisfy your vitamin D requirements.

Vitamin D Foods and Your Dental Health

Human teeth are inanimate objects that need to be kept polished and clean. Your teeth are living, functioning, and form an integral part of your body. 

Interestingly, your body manages minerals primarily guided by the calcium balance and your immune system. Both of these are regulated by this essential vitamin. Therefore vitamins play a significant role in maintaining healthy dental health.

Bleeding gums and tooth decay are the two most common measures of your dental health. Cavity and tooth decay are the two most common chronic conditions in children and adults. 

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Remember that the bleeding gums are the first indication of periodontal disease or gum disease, a chronic inflammatory disorder. Studies have indicated that gum disease is a sign of your gum health, and even symbolizes your gut health. Therefore, keep a watch that what goes on in other parts of your body could also impact your dental health.

The major problem arises as most individuals are not aware of how vital vitamin D is for their oral health. Hence it becomes a more significant issue because this Vit D is a fundamental substance for your entire body. If you have not had your vitamin D tested recently, your dentist will recommend you to check your vitamin D blood levels immediately.

Here are healthy foods that are high in vitamin D.

1 Salmon

Salmon is a popular fatty fish an excellent source of Vitamin D. According to the USDA, 100 grams serving of farmed Atlantic salmon contains a high quantity of Vit D. 

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Whether the salmon is farmed or wild can make a big difference. Wild-caught salmon generally have a higher content of Vitamin D on average. 

2 Herring and sardines

Herring is a fish eaten around the world. This small fish is known to be one of the best sources of vitamin D. Pickled herring might contain a high amount of sodium when people consume too much of it. 

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Canned sardines are a good source of Vit D as well. Other types of fatty fish rich in Vit D are Halibut and mackerel. You should eat these fish if they are available.

3 Cod liver oil

Cod liver oil is a popularly consumed supplement. If you do not like fish, taking cod liver oil could be vital in obtaining specific vitamins and supplements

Cod liver oil is an excellent source of vitamin D containing about 56 percent of the DV or Daily Value. It has been used for many years to treat and prevent deficiency in children. 

Cod liver oil is likewise a fantastic source of vitamin A, with 150 percent of the DV in just one teaspoon. In addition, cod liver oil is also high in omega 3 fatty acids, which many are deficient in.

4 Egg yolks

People who do not eat fish should know that seafood is not the only source of Vit D. Whole eggs are another excellent source of vitamins. Most of the protein in an egg is found in the white part of the egg. In contrast, other nutrients like fat, vitamins, and minerals are found mainly in the egg yolk.

Do you know that the Vit D levels in egg yolk depend on sun exposure and the vitamin D content of the chicken feed? Pasture-raised chickens that often roam outside in the sunlight produce eggs with levels 3 to 4 times higher vitamin content. Note that choosing the suitable types of eggs can be a great way to meet your daily requirements.

5 Mushrooms

Excluding fortified foods or seafood, mushrooms are the only good plant source of Vit D. Like humans, mushrooms can synthesize this vitamin when exposed to UV light, and hence they are an excellent source of vitamin.

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However, animals produce vitamin D3, whereas mushrooms produce vitamin D2. But D2 may not be as effective as vitamin D3. Nonetheless, wild mushrooms are the best source of vitamin D2. On the other hand, most commercially grown mushrooms in the dark contain very little D2. Hence mushrooms are a good source and must be consumed regularly.

6 Vitamin D Foods: Liver

The liver is chock full of nutrients, thus making it one of the most nutrient-dense foods on earth. A standard serving of braised beef liver can give 5 percent of the DV. The liver is widely used in many dishes. But if you dislike organ meats, other options on this list may provide a more significant dose of the vitamin anyway.

7 Fortified foods

As you know, the natural sources of vitamin D are limited, especially if you are vegetarian or do not like fish. In such a scenario, some food products that do not naturally contain Vit D are often fortified with this nutrient. Here are a few examples:

Cow’s milk

Cow’s milk is the most commonly consumed type of milk. It is naturally a good source of many nutrients, including riboflavin, calcium, and phosphorus. This cow’s milk is fortified with Vit D. In several countries. It usually contains about 15–22 percent of the vitamin.

Soy milk

Because Vit D is found almost exclusively in animal products, vegans and vegetarians are at an exceptionally high risk of not getting enough of this vitamin. For this reason, plant-based milk like soy milk is often fortified with this nutrient. One cup of soy milk contains 13–15 percent of the DV. 

Orange juice

Around 75 percent of people worldwide are lactose intolerant, and an additional 2–3 percent have a milk allergy. For this reason, some countries often fortify orange juice with Vit D and other nutrients, like calcium. One cup of fortified orange juice during breakfast can start your day off with 12 percent of the DV. 

Cereal and oatmeal

Certain cereals and instant oatmeal are also fortified with Vit D these days. Half a cup of these food items can provide about 17 percent of the DV. Though fortified oatmeal and cereals provide less vitamin D than many natural sources, they can still be an excellent way to boost your intake.

Why Do You Need Vitamin D Foods?

Vitamin D status could be an indicator of your overall health. The good news is that you can quickly get this vitamin relatively cheaply to boost your overall health. How?

Surprisingly Vit D and calcium absorption go hand-in-hand. This vitamin is vital for healthy bones and also prevents osteoporosis and rickets. To overcome this disorder, fortifying milk was introduced way back in 1932.

Without adequate vitamin levels, meaning if you are deficient in the vitamin, your body will only absorb 10-15 percent of the calcium you consume.  

Many are of the opinion that Vitamin D is not a vitamin at all. Many consider it a hormone rather than a vitamin. This vitamin closely links to nearly every system in the human body. Hence a significant responsibility of the vitamin is to improve your intestinal absorption of essential nutrients, primarily calcium.

Vitamin D is beneficial for your bone health. It also impacts immune system responses, hormone regulation, heart health,  and even brain cell growth. 

Interestingly, out of all the 30,000 genes in your body, Vit D impacts about 3,000 of them. The nerves in your body also need this vitamin to carry messages from to rest of your body.


Remember that spending time in the sun is probably the best way to get your daily dose of Vit D. However, sufficient sun exposure is problematic for many individuals who stay in cold countries.

However, getting enough from your diet alone could be difficult, but not impossible. These Vitamin D foods listed above are some of the top sources of this must-have vitamin. Eating plenty of these vitamin-D-rich foods is probably a great way to make sure you get enough of this important nutrient.