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.
Before breakfast
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.
Breakfast choices
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.
Daytime sunshine
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.
Lunchtime
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.
- Oysters
They’re not an everyday ingredient, but oysters contain 320 IU of Vitamin D per 100g.
- Mushrooms
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
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.
