This plate has top 3 dietary sources of vitamin D; fish, eggs and milk. Include them regularly in your diet to raise your vitamin D levels.
The graph below shows the approximate vitamin D content in each of these food items.
Apart from diet, you can synthesize vitamin D in your own body!
When our skin is exposed to sunlight vitamin D synthesis starts in the body. However, weather conditions or time of the day can affect the quality of sunlight. According to a research, the best quality of sunlight is one during midday time (11am -3pm)[1] Hence, a daily 30-45 min walk in summer noon/midday can replenish your body vitamin D stores.
[1] Wimalawansa, S.J. Physiology of Vitamin D—Focusing on Disease Prevention. Nutrients 2024, 16, 1666
SOURCES OF VITAMIN D