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In the UK, we don’t get enough vitamin D between October and March, due to the sunlight we have access to not containing enough UVB rays. For this reason, it’s important that we build up our vitamin D intake elsewhere, through supplements and foods that are high in vitamin D.
Below are a few suggestions for foods that you could easily incorporate into your diet, to boost your vitamin D levels.
Salmon
Salmon is one of the most popular fatty fishes, and a great source of vitamin D. In fact, it provides us with 526 IU of vitamin D, per 100g serving.
On average, a wild salmon will contain more vitamin D than a farmed salmon, although the amount will vary depending on where the salmon was caught and at what time of year. Salmon is an easy and tasty addition to your weekly meal rotation, and can even be bought and easily stored in a tin, all year round.
Egg yolks
The yolk from one egg contains 37 IU of vitamin D, and it can be boiled, scrambled, or fried. However, there are several factors that can influence the amount of vitamin D the egg contains.
For example, if a hen has been raised outside or fed vitamin D-enriched feed, the egg will contain much higher levels of vitamin D. In fact, the levels of vitamin D can be up to four times higher when a chicken is allowed to roam outside.
Tuna
Tuna is one of the easiest vitamin D rich foods to incorporate into your diet, in part down to its flavour and how easy it is to store, and in part down to it being cheaper than buying fresh fish.
Light tuna contains up to 269 IU of vitamin D in a 100g serving. Due to mercury being found in tuna, many nutritionists recommend only having one serving of tuna per week, in order to keep your mercury consumption as low as possible.
Cheese
Most cheeses are quite low in vitamin D, as they are not fortified. However, if you’re a cheese lover, ricotta cheese is one easy way to introduce some vitamin D to your diet.
Containing 25 IUs of vitamin D per 100g, ricotta pairs well with fruit like blueberries or grapes, which are rich in antioxidants. You could even consider putting some on a whole-wheat pancake as a tasty treat.
Of course, Tonic Health can further help you get your daily dose of vitamin D, when you fuel yourself with our natural Daily Immunity Effervescent Drinks. They contain 25 ug of vitamin D, to aid with immune support and the absorption of calcium. Complete with free delivery and a money back guarantee, what more do you need?
If you would like to learn more about foods you can introduce to your daily diet that come with some amazing health benefits, be sure to get in touch with the Tonic Health team with your queries. And while you’re here, why not discover even more insights into how you can support your immune health, by browsing our complete online Immunity Hub?
Sources
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#5.-Egg-yolks
https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
https://www.sciencedirect.com/science/article/abs/pii/S0899900713004474?via%3Dihub
https://www.everydayhealth.com/pictures/8-ways-get-more-vitamin-d-your-diet/
