vitamin d supplements

The best sources of Vitamin D: are you getting enough?

Main sources of vitamin D

Oily fish (think salmon, herring, sardines and canned tuna) are very high in vitamin D.

 

Other main sources are red meat, liver, egg yolk and fortified foods e.g. fat spreads and breakfast cereal.(6)  

Main sources of vitamin D

Tofu

Tofu is not just for vegetarians and vegans! It is a highly versatile source of dietary Vitamin D which you can use for snacks, lunches, and main meals.

 

There are a few different types you will come across, so here is our advice about how to best use them. 

Tofu

Food Amount Amount of Vitamin D (IU)
Almond milk, original, fortified with vitamin D  1 cup 100
Portobello mushrooms
(also maitake, morel, button and shiitake mushrooms)
1 cup, sliced 634
Orange juice, fortified with vitamin D 1 cup  100
Soy yoghurt, fortified with vitamin D 150 g 80
Cereal, fortified with vitamin D 3/4 to 1 cup  40
Tofu, fortified with vitamin D 18g 139
Soy milk, fortified with vitamin D 1 cup  107 - 117

The top 10 sources of vitamin D for vegans

1. Mushrooms

2. Fortified tofu 

3. Fortified soy milk 

4. Fortified almond milk

5. Fortified rice milk 

6. Fortified orange juice

7. Soy yoghurt

8. Fortified breakfast cereal 

9. Vegan vitamin D supplements

10. Sunshine!

The top 10 sources of vitamin D for vegans

1. Mushrooms

Mushrooms are one of 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.

 

Choose wild mushrooms or mushrooms grown in UV light.

 

While they may grow in the dark, exposing them to sunlight boosts their vitamin D levels and means they can contain up to 450 IU per 100g serving! 

1. Mushrooms

Food Amount Amount of Vitamin D (IU)

Low fat cow’s milk, fortified with Vitamin D

1 cup 127
Yoghurt, fortified with Vitamin D 6 ounces 80

Egg yolks

Yolk from 1 medium egg 41
Swiss cheese 1 ounce 6
Cod liver oil 4.9ml 448

Vegetarian sources of vitamin D

1. Mushrooms
2. Cod liver oil
3. Egg yolk
4. Cheese
5. Fortified tofu
6. Fortified cow’s milk
7. Fortified yoghurt
8. Fortified breakfast cereal
9. Fortified orange juice
10. Plant milk – soya, rice, hemp, oat and almond milk
11. Margarine
12. Vegetarian Vitamin D supplements
13. Sunshine!

Vegetarian sources of vitamin D

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Author: Donia Hilal

- Joined Holland & Barrett: January 2018

- Qualifications: : Bsc in Nutrition, Registered Associate Nutritionist, Certification in Pre and Post Natal Nutrition

Donia started her career as a freelance nutritionist, later she joined Nestle as their Market Nutritionist to help support their healthier product range, before joining the team at Holland & Barrett in January 2018. Donia has 6 years experience as a Nutritionist and also works with clients on a one-to-one basis to support their goals which include weight loss, prenatal and postnatal nutrition and children’s health.

Donia has a special interest in; weight management, plant-based nutrition, pregnancy nutrition, special diets and disease risk reduction.

View Donia's LinkedIn profile.

Author: Donia Hilal

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