How To Incorporate Vitamin D Into Your Diet
orange juice in clear drinking glass
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How To Incorporate Vitamin D Into Your Diet

Zoe Kramer January 8, 2023

For students, nutrition may be something you haven’t thought of very much before. However, now that you’re living on your own, it’s important to take into consideration all of the different vitamins and minerals your body needs to stay healthy. One critical one is Vitamin D. Vitamin D is important because it allows your body to absorb calcium and phosphorus, which aid in the structure of the bones. In the warmer months, we tend to get Vitamin D from sunshine, however in winter it’s easy to become deficient. Luckily, it’s a simple fix. There are plenty of foods that either contain Vitamin D or are fortified with it. So here is how you can incorporate vitamin D into your diet with some simple foods.

Orange Juice

Why not start your day off with a glass of orange juice? Oranges don’t naturally have Vitamin D in them, but it’s very common for orange juice to be fortified with it. It’s a super easy solution, not to mention tasty and refreshing.

Egg Yolk

Scrambled, sunny side up, poached, soft boiled, hard boiled — however you like your eggs, as long as you’re eating the yolk, you’re getting a good amount of Vitamin D. In fact, eating just two eggs provides 82% of the Vitamin D you need in a day.

Photo by Estúdio Bloom on Unsplash

See also: The Best Cookbooks For Students


Milk is another commonly fortified option. But it’s not just dairy milk that includes Vitamin D — plant based milks are normally fortified with it, too. So regardless of the type of diet you follow, a simple bowl of cereal can be a great option.


Not all mushrooms contain Vitamin D, but some do. This is because some mushrooms are grown in the dark while others are grown in sunlight. Checking the label will often tell you this information. In general, oyster mushrooms have the highest amount of the vitamin when compared with alternatives such as button and shiitake mushrooms.


If you ask how to incorporate Vitamin D into your diet, chances are the first thing someone will tell you is to eat fish. In general, fish are a good source of Vitamin D, but some types of fish have more than others. Specifically oily fish are known to be the best sources, such as salmon, tuna, halibut and sardines. Supplements such as cod liver oil are another way to get the vitamin.


Monterey, Fontina and Muenster cheese are good sources of Vitamin D. Cheese is also calcium-rich, which aids in the nutritional benefits you receive. Adding it to a sandwich can be a great lunch option.

See also: Best Student Soup Recipes For Winter

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Zoe Kramer has been writing for GRV Media’s student-centric website Freshered since October 2022 and is now also contributing to HITC. She graduated from Cardiff University in 2022 with a BA in Journalism, Media and English Literature. During her time in university, she worked for her student newspaper as well as completing an internship with a book publisher. She has also written and continues to write book and theatre reviews. She is excited to now be pursuing a career as a journalist and learning something new every day. In particular, she loves writing about student life, books, the Internet, and travel. Originally from the United States, she is enjoying living abroad in the UK.