Top 10 foods rich in vitamin D to help increase height


Vitamin D plays a crucial role in various bodily functions and significantly impacts height growth. To ensure optimal health and support maximum height development, it’s important to recognize and incorporate the top 10 vitamin D-rich foods listed below.

Vitamin D is a fat-soluble vitamin and one of the most essential nutrients for human health and physical growth. In relation to bones, vitamin D, along with parathyroid hormone (PTH), facilitates the metabolism of calcium and phosphorus. It aids in depositing calcium into bones and enhances the attachment of calcium and phosphorus to bone tissue. This vitamin also contributes to maintaining the homeostasis of these minerals in the body.

Furthermore, vitamin D is involved in cell division, hormone secretion, and metabolism. It also influences the differentiation of certain types of cancer cells, including those associated with skin, bone, and breast cancers. Adequate vitamin D intake can reduce the risk of cancer and contribute to overall health and well-being.

Here is a list of the top 10 foods rich in vitamin D, which promote height growth and support joint health:


Salmon is a fatty fish with high nutritional value, particularly in terms of vitamin D content, which aids in strengthening bones and facilitating rapid height improvement. According to the United States Department of Agriculture (USDA) database, 100g of salmon contains as much as 526 IU (International Units) of vitamin D, equivalent to 66% of the recommended daily intake of vitamin D.


In addition to its vitamin D content, consuming salmon also provides the body with a range of other essential nutrients. These include vitamin A, vitamin C, vitamin B6, magnesium, potassium, calcium, and omega-3 fatty acids, all of which contribute to both physical and cognitive development.


Herring is a nutritious fish with a distinctive flavor and relatively high fat content. It’s considered a healthy food choice that should be included regularly in your diet. A 100g serving of herring contains approximately 214 IU of vitamin D.

Moreover, herring is rich in other essential nutrients such as vitamin A, calcium, vitamin B12, vitamin B6, magnesium, iron, vitamin C, potassium, and omega-3 fatty acids. This nutritional profile offers several benefits. Vitamin A supports vision and immune function, calcium is important for bone health, vitamin B12 aids in red blood cell production, vitamin B6 plays a role in metabolism, magnesium contributes to nerve and muscle function, and iron is crucial for oxygen transport in the blood.

Additionally, the presence of vitamin C, potassium, and omega-3 fatty acids in herring can help reduce inflammation, support the nervous system, and potentially lower the risk of metabolic syndrome.

It’s worth noting that incorporating herring into your diet can contribute to a balanced intake of nutrients that support overall health and well-being.



Despite their medium size, sardines pack a nutritional punch with a variety of beneficial nutrients. Sardines are a rich source of omega-3 fatty acids, calcium, iron, potassium, zinc, magnesium, phosphorus, niacin, and protein. Notably, sardines are also abundant in vitamin D, providing around 193 IU per 100g serving. Regular consumption of sardines offers a range of health benefits, including cardiovascular protection, anti-inflammatory effects, blood clot prevention, improved vision, enhanced immune function, and skin beautification.

Sardines can be used in various dishes, adding both flavor and nutrition to your meals. Some popular ways to prepare sardines include braised sardines, sardines with tomato sauce, grilled sardines, fried sardines, and minced sardines.

Incorporating sardines into your diet is a tasty and nutritious way to enjoy the benefits of vitamin D and the other valuable nutrients they offer.



Continuing the trend of fish species high in vitamin D, tuna is another excellent option to include in your diet to boost your vitamin D intake. A 100g serving of tuna contains around 82 IU of vitamin D. Tuna is not only a good source of vitamin D but also provides a substantial amount of protein (approximately 29g per 100g), along with other essential nutrients such as vitamin A, calcium, vitamin B12, iron, vitamin B6, magnesium, potassium, and phosphorus.

It’s important to note that while tuna offers numerous health benefits, it can also carry a risk due to its mercury content. Excessive consumption of tuna may lead to symptoms like insomnia, trouble sleeping, nausea, and a metallic taste in the mouth. To minimize this risk, it’s recommended to limit tuna consumption to no more than 340g per week per person.

Tuna can be used as an ingredient to create a variety of delicious dishes, including tuna salad, tuna noodles, fragrant braised tuna, tuna rolls with guava leaves, and pasta with tuna sauce.


Oysters, belonging to the mollusk family of bivalves, thrive in marine environments. Oysters offer a rich nutritional profile, featuring protein, vitamin B1, niacin, vitamin B12, vitamin C, vitamin E, iron, zinc, phosphorus, copper, manganese, and selenium.

Particularly noteworthy is oysters’ substantial vitamin D content, which plays a crucial role in promoting healthy bone and joint development and supporting height growth. A 100g serving of oysters contains about 320 IU of vitamin D, providing an impressive 80% of the recommended daily intake.

Adding oysters to your diet not only contributes to your vitamin D intake but also offers an array of other valuable nutrients that support overall health and well-being.


Eating a lot of oysters helps boost immunity, is good for heart health, protects eyes, improves mood and brain function, promotes collagen production to make skin smoother. It is impossible not to mention the use of oysters for the sex life of men. Zinc in oysters helps stimulate the production of the male hormone testosterone, improving sperm count and quality.

Egg yolk

The yolk is the most important component of the egg, where many nutrients are concentrated. In the yolk contains Protein, lipid, Calcium, iron, zinc, folate, vitamin A, unsaturated fatty acids, magnesium, potassium, vitamin B12, vitamin B6… 100g of egg yolk has about 218 IU of vitamin D.


If you are in need of vitamin D to help improve height quickly, you should eat a lot of egg yolks. In addition, the nutrition in egg yolk also increases muscle mass, reduces weight, regulates blood pressure, is good for eye health, reduces the risk of cardiovascular disease …


Mushrooms stand out as a unique food source capable of synthesizing vitamin D when exposed to sunlight, much like humans. Incorporating mushrooms into your diet is an effective strategy to enhance bone strength through vitamin D supplementation. Approximately 7 IU of vitamin D can be found in every 100g of mushrooms. Considering that most meals involve consuming more than 100g of mushrooms, the vitamin D intake from mushrooms is on par with that of other foods.

Beyond their vitamin D content, mushrooms are a rich source of calcium, vitamin C, magnesium, vitamin B6, iron, fiber, and protein. Embracing mushrooms in your diet contributes to bolstering the body’s defense mechanisms due to their potent antibacterial properties, capable of combating various viruses. Interestingly, many antibiotics are derived from fungi. With relatively low calorie content, mushrooms make a beneficial addition for those seeking weight management. Furthermore, mushrooms aid in enhancing blood circulation, lowering cholesterol levels, and diminishing arterial plaque buildup, effectively reducing the risk of strokes.


For a significant duration, shrimp has been celebrated for its calcium abundance, boasting a remarkable 70mg per 100g. In addition to calcium, shrimp packs a substantial dose of vitamin D, working in conjunction with other minerals like iron, magnesium, and potassium to fortify bones, joints, and foster height growth. A typical 100g serving of shrimp yields about 152 IU of vitamin D, equivalent to 38% of the daily recommended intake.

Shrimp emerges as a nutrient-dense, health-supporting food choice, offering benefits such as aiding weight loss, safeguarding against retinal degeneration, enhancing brain health, promoting cardiovascular well-being, and easing menstrual discomfort for women. Shrimp presents numerous culinary possibilities, ranging from steamed and grilled varieties to sweet and sour fried shrimp, roasted shrimp with aromatic lemon leaves, and enticing shrimp salads infused with Thai flavors.


Pasteurized milk and dairy derivatives are fortified with essential micronutrients to promote holistic health and optimal development. Each 100g of milk contributes 1 IU of vitamin D. Although its vitamin D content might not be exceptionally high, milk boasts an array of nutrients beneficial for robust bones, including protein, fat, calcium, vitamin A, vitamin B12, and magnesium. Regular milk consumption provides a diverse array of nutritional benefits.

Milk offerings encompass a wide range of flavors, from classic to strawberry, chocolate, and vanilla. Dairy-derived products such as yogurt, cheese, and butter are also nutrient-dense options, supporting height growth and fostering ideal weight management.


Cereals and Oats

Cereal products and oatmeal are frequently enriched with vitamin D, providing doses ranging from 55 to 154 IU in a 1 1/2 cup serving. This food group serves as an energy source, facilitating our daily activities and studies.

Notably, cereals and oatmeal boast elevated levels of fiber and antioxidants while being low in fat, contributing to overall cardiovascular health. The flavors of most cereals are appealing and easy to enjoy, making them suitable for a wide range of individuals. This option is particularly fitting if you’re seeking to augment your vitamin D intake.

Should you have any further inquiries or require additional information, please do not hesitate to ask.


The list of the top 10 vitamin D-rich foods provided above aims to assist you in devising a vitamin D supplementation plan that aligns with your dietary preferences. Alongside adopting a diet abundant in vitamin D and other height-boosting nutrients, it’s essential to engage in regular exercise and prioritize adequate rest to foster optimal height growth.