Top 5 Foods Rich in Vitamin D
By PW Nutritionist Steph Evans
Vitamin D, also known as the sunshine vitamin, is incredibly important for our health. With our main source coming from the sun, it is easy to become deficient! This is not only because we have less hours of sunlight, but also throughout the periods of October to April, the sun’s UV rays are not intense enough to stimulate Vitamin D production in the skin. Which is why during the winter it is essential to be consuming foods rich in vitamin D!
Did you know there are actually very few foods naturally containing this sun vitamin?! In the UK the main dietary sources are either animal-derived, fortified foods or supplements. To reach the recommended amount (10ug per day) it is actually very difficult we will get this solely from the foods we eat. It is highly recommended that everyone in the UK take a Vitamin D supplement particularly as we have spent the majority of this year indoors! As a nutritionist, I suggest considering using a high-quality vitamin D supplement, such as our Vital Vitamin D3 capsules, throughout winter to ensure your levels are kept topped up! Vitamin D3 is stored once taken through a supplement so your health starts to improve from day one.
Benefits of vitamin D?
The benefits of vitamin D not only include the support of our bones and calcium absorption, but it also plays an essential role for our immune system. With vitamin D deficiency associated to increased risks of infection and cold/flu severity it is more important than ever right now to ensure our levels are topped up. If you are prone to colds and worried about the quality of your immune system this winter, we have included our Vital Vitamin D3 capsules alongside our Maximum Strength Vitamin C and trusty Multi-Vitamin Formula in our brand-new Immunity+ Collection. This combination of supplements is ideal to fight away those colds and keep your immune system topped up this winter!
TOP 5 FOODS RICH IN VITAMIN D
- Eggs: 1.7ug per egg
Not only are eggs a great source of high-quality protein, helping keep you fuller for longer, but they are also one of the very few natural vitamin D rich foods! With one egg containing approximately 20% of the RNI this makes them an even better breakfast choice when cereal just doesn’t take your fancy! Why not try out our delicious scrambled eggs with avocado salsa or eggy breakfast muffins for a perfect weekend brunch which would pack in half of your intake for the day!
- Salmon: 9ug per portion (120g fillet)
As a nutritionist, I am forever amazed by the nutrient quality of a good fillet of salmon. Including this oily fish in your diet once a week will not only allow you to reap the benefits of Vitamin D, but also have you well on your way to healthier hair, skin and bones due to its high omega-3 content! We have plenty of delicious salmon recipes on our website, with one of our team favourites being Miso Salmon Skewers!
- Wild mushrooms 13-30ug per 100g
Mushrooms are such an incredible food! With each variety having a unique taste and texture, the versatility of these fungi are endless. If you are yet to experiment with the likes of shiitake, enoki or other wild mushrooms I urge you to do so! Traditionally wild mushrooms are incredible foods rich in vitamin D (containing up to 30ug per 100g serving) which is perfect for those on a plant-based or vegan diet. However, through commercial production this is no longer the case in most shop bought shrooms. In the supermarket search for chestnut mushrooms which are specifically enhanced with Vitamin D3 to ensure you get the most out of this delicious veg!
- Fortified milk substitutes: 0.75-1.5ug per 100ml
In the UK, milk is generally not a good source for this vitamin, despite beliefs, as fortification isn’t mandatory. However, milk substitutes – unless organic – differ from this as fortification tends to include Vitamin D alongside calcium and Vitamin B12. The levels of fortification of these plant-based milks vary in levels but generally contain around 0.75-1.5ug per 100ml. It is good to be aware that organic varieties will not be fortified, therefore if you are plant-based or vegan and not taking a vitamin D supplement then fortified milks should always be opted for.
- Breakfast cereals: 1.3-2.5ug per 30g serving
As children are the largest cereal consumers, they are often fortified with essential vitamins and minerals. With Vitamin D being necessary for growth and development, it is no wonder that many cereals are now fortified with up to 50% of our daily RNI per 30g serving! This makes cornflakes and Weetabix some of your best dietary sources you can get and definitely should not just be aimed at children! After all, who doesn’t love a big bowl of shreddies in the evening?
So, there you have it! Your top food choices for Vitamin D, but did you know that many of our very own Protein World products are also fortified with approximately 33% of your RNI per serving? That means if you have two Slender Blend shakes per day, with fortified almond milk then you will already have reached your Vitamin D target! We like to think that’s pretty amazing, don’t you?! And if you’re not a shake kind of person and just prefer to take a magic pill then our Immunity+ Collection is for you!
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