Top 12 vitamin D-rich foods to boost height growth
9 mins read

Top 12 vitamin D-rich foods to boost height growth

Ensuring optimal height growth isn’t just about loading up on calcium; it’s equally essential to pay attention to vitamin D intake. This overlooked nutrient serves as a key player in the absorption and utilization of calcium, making it an indispensable component in the realm of proper bone development and height augmentation. While basking in the sunlight remains a natural means of acquiring vitamin D, there’s a world of culinary options brimming with this invaluable vitamin, waiting to be explored.

Vitamin D, often referred to as the “sunshine vitamin,” is an essential nutrient that plays a vital role in our overall health and growth. While it is commonly associated with sunlight exposure, there are various dietary sources of vitamin D that can help us maintain strong bones, support our immune system, and promote optimal growth. In this comprehensive guide, we will explore the diverse range of foods that are rich in vitamin D and how to incorporate them into your diet. We will also delve into the importance of sunlight exposure for vitamin D synthesis, all while emphasizing the significance of moderation and balance in our nutrition.

Fish Eggs: A Nutrient-Packed Delicacy

Fish eggs, such as salmon eggs, flying fish eggs, autumn eggs, and carp eggs, are among the most prized delicacies in many culinary traditions. Besides their exquisite taste and texture, these tiny treasures are packed with vitamin D. This vital nutrient not only supports the absorption of calcium but also contributes to overall growth and the health of our bones and teeth. However, it is essential to exercise moderation when indulging in fish eggs due to their high cholesterol content. For individuals in their youth, a recommended intake of 100-200g per week is sufficient, while the elderly should limit themselves to no more than 100g per week. The versatility of fish eggs allows you to create delicious and nutritious dishes that provide the vitamin D your body needs.

Mushrooms: Nature’s Vitamin D Powerhouse

Mushrooms stand out as the only plant-based food that naturally contains significant levels of vitamin D. These fungi not only boost our immune system but also aid in calcium absorption, strengthening our bones and teeth. Approximately 100g of mushrooms contains around 2,300 IU (International Units) of vitamin D, making them a valuable addition to our diet. Even when exposed to high cooking temperatures, mushrooms retain their vitamin D content, making them a versatile ingredient to enhance your daily vitamin D intake.

Salmon: A Nutrient-Rich Fish

Salmon, renowned for being a rich source of vitamin B12, also boasts a substantial amount of vitamin D. Just a small serving of cooked salmon can provide an astonishing 112% of the recommended daily intake of vitamin D. It’s worth noting that wild-caught salmon typically contains higher levels of vitamin D compared to farmed salmon. For example, natural salmon contains around 988 IU of vitamin D per 100g, while farmed salmon has approximately 250 IU of vitamin D. By incorporating salmon into your diet 1-2 times per week, you can easily meet your vitamin D requirements along with other essential nutrients.

Herring: A Seafood Delight

Herring, like salmon, is another seafood rich in vitamin D. Raw herring from the Atlantic sea, in particular, can provide an impressive 1,628 IU of vitamin D per 100g. Even pickled herring in vinegar retains a high amount of vitamin D, with approximately 680 IU per 100g. The vitamin D found in herring plays a crucial role in strengthening bones and facilitating calcium absorption, contributing to proper growth and overall health.

Oysters: A Treasure Trove of Nutrients

Oysters are not only a delectable seafood choice but also a source of vitamin D that aids in calcium absorption within the body. A 100g serving of oysters contains approximately 320 IU of vitamin D. Additionally, oysters are rich in calcium, phosphorus, zinc, iron, copper, and selenium, all of which contribute to bone strength, reduce the risk of osteoporosis, and support overall height development.

Shrimp: Delicious and Nutrient-Rich

Shrimp, a popular seafood option known for its delicious taste and low-fat content, also serves as a good source of vitamin D. Consuming 100g of shrimp provides approximately 200mg of calcium along with vitamin D. The vitamin D in shrimp aids in better calcium absorption, promoting bone health and supporting growth.

Beef Liver: The Superfood

Considered a superfood by many, beef liver is a nutritional powerhouse packed with various minerals and vitamins that benefit the body. It contains high levels of vitamin D, providing around 50 IU of vitamin D per 100g. When selecting beef liver, it’s crucial to choose fresh liver from healthy cows, ensuring it has an elastic and smooth surface. Dark yellow or purple liver with a foul odor should be avoided, as it won’t supply sufficient vitamin D to the body and could potentially lead to health issues.

Yolk: Eggs’ Nutrient-Rich Center

Apart from seafood, egg yolks are also a valuable source of vitamin D. One egg yolk contains approximately 18-39 IU of vitamin D2 and D3. However, it’s essential to consume eggs in moderation, as excessive intake can pose potential health risks. Infants under six months of age should only consume eggs three times a week, with half an egg yolk each time. Infants over seven months can have half an egg yolk with each meal, while children between eight and nine months old can consume one yolk with each meal. Children aged 10-12 months can have one whole egg (both white and yolk), and children aged 1-2 years can consume 3-4 eggs per week. Adults should limit their consumption to 3-4 eggs per week.

Soy Milk: A Plant-Based Alternative

Soy milk has gained popularity as a plant-based alternative to dairy milk and is rich in various vitamins, including vitamin D, which plays a crucial role in height growth. One cup of soy milk provides approximately 102 IU of vitamin D, along with around 6% of the daily recommended calcium intake. This combination of nutrients is beneficial for optimal height development. However, it’s essential to consume soy milk in moderation, limiting intake to 0.5-1 liter per day.

Yogurt: A Dairy Delight

Yogurt, a fermented dairy product, contains essential nutrients, including vitamin D, which is necessary for the development of the bone system. One cup (170g) of yogurt contains approximately 20% of the vitamin D required for proper bone growth. To reap the benefits, it’s important to choose yogurt that contains naturally fermented probiotic ingredients without any additives.

Orange Juice: A Fortified Option

Fortified orange juice can serve as an alternative source of vitamin D for those who do not consume it through dairy products. The vitamin D content in bottled orange juice can be checked on the label, and a 237 ml glass of orange juice typically contains about 142 IU of vitamin D.

Oat: Fortified Nutritional Excellence

Several packaged oat products are fortified with vitamin D, making them an accessible source of this essential nutrient. One pack of oatmeal usually provides the body with 154 IU of vitamin D, which is approximately 26% of the daily value. Checking the nutritional information on oat product packaging can help determine if it contains vitamin D.

Sunlight: Nature’s Vitamin D Factory

Vitamin D is unique in that it can also be synthesized by the skin when exposed to sunlight. The skin’s pre-vitamin D reacts with ultraviolet rays from the sun, converting it to active vitamin D. This synthesized vitamin D undergoes metabolism in the liver and kidneys, ultimately converting to calcitriol and fulfilling the body’s requirements.

While sunlight exposure is a natural way to obtain vitamin D, it’s crucial to be mindful of the potential harm from intense UV rays, such as skin cancer and damage to the eyes. It’s recommended to sunbathe for around 15-20 minutes a day during mild sunlight in the early morning or late afternoon to protect the skin and eyes while still reaping the benefits of vitamin D synthesis.


Incorporating vitamin D-rich foods into your diet and maintaining a balanced approach to nutrition is essential for overall health and growth. Whether through seafood, eggs, dairy, or fortified products, there are numerous options to ensure you receive an adequate intake of this vital nutrient. Additionally, responsible exposure to sunlight can be a natural and effective way to meet your vitamin D requirements while safeguarding your skin and eye health. Remember, moderation is key, and consulting with a healthcare professional or nutritionist for personalized guidance is advisable to optimize your vitamin D intake and overall nutrition

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