Vitamin D is important for a host of health functions, from strong bones to a robust immune system. Use these strategies to get more Vitamin D into your day.
If the sun is up before you go to work, get outside. Sit in a sunny corner of your garden with your first cuppa of the day, or take the dog for a short stroll. The sunshine on your skin will boost Vitamin D production.
Make smart choices at breakfast to increase your Vitamin D. Whole eggs and oily fish are great sources. Scrambled egg with wild smoked salmon, anyone? Or choose a breakfast cereal or instant oats brand fortified with Vitamin D3. Orange juice and non-dairy milk drinks like soya and almond milk contain Vitamin D.
If you can get outside during the sunniest part of the day, it will be great for your Vitamin D levels. Roll up your sleeves to expose your hands and forearms, and go for a short stroll in the full sunshine.
Tinned tuna is a good source of dietary Vitamin D and is a convenient choice for lunch on-the-go. Try it as a topping for a jacket potato, or as part of a healthy salad.
An evening stroll
Have you got time for a short walk before dinner? Wind down after your busy day by going for a walk with your kids or partner and get away from the TV and into the sunlight.
What’s for dinner?
Add some Vitamin D sources to your evening meal. Choosing oily fish like wild salmon and wild-grown mushrooms.
Your daily dose
Finally, take a daily Vitamin D supplement to cover your everyday dose of Vitamins D2 and D3. It’s a cost-effective way to get peace of mind all year round.
Nine foods you didn’t know contain Vitamin D
Here are nine surprising foods that contain Vitamin D:
- Canned Tuna
Tins of tuna are convenient, versatile, and cost-effective. They’re also a great source of dietary Vitamin D. Tinned light tuna contains around 236 IU of Vitamin D per 100g. That’s more than half your recommended daily intake.
They’re not an everyday ingredient, but oysters contain 320 IU of Vitamin D per 100g.
Mushrooms are the only plant source of Vitamin D (apart from fortified foods). They can synthesise Vitamin D when they are exposed to UV light, just like we can. So choose wild mushrooms or mushrooms grown in UV light.
Tofu isn’t just for vegetarians. It’s a versatile source of dietary Vitamin D which you can use for snacks, lunches, and main meals.
- Soya Milk
Most dietary Vitamin D is in animal products. So fortified food sources are particularly useful for vegans and vegetarians. Soya milk contains around 100-120 IU in one cup.
- Almond Milk
200ml of almond milk contains around 90 IU of Vitamin D. Check the label of your favourite brand to see how much Vitamin D you’ll get per serving.
- Orange Juice
Get some Vitamin D from fortified orange juice which can contain up to 140 IU of Vitamin D per glass.
- Fortified Breakfast Cereal
Some healthy breakfast cereals and instant oats are fortified with Vitamin D. Check the label for the amount per serving.
- Cod Liver Oil
Choose a quality cod liver oil supplement to get the Vitamin D benefits of oily fish. One teaspoon will give you around 450 IU of Vitamin D, making it a great natural supplement to take all year round.
If you need some inspiration for your daily vitamin intake, take a look at our Vitamin D foods and supplements.