Foods Rich in Vitamin D
It’s called the ‘sunshine vitamin’ because our bodies can produce it when sunlight hits our skin, but we can also get vitamin D from food. And when the days are darker (hello, winter) what we eat becomes even more crucial, seeing as we spend more time indoors. So which foods are rich in Vitamin D, and what changes can we make to our diet to ensure we get enough Vitamin D all year round? WUKA experts discuss.
In this article we’ll look at:
Foods rich in Vitamin D
Foods fortified with Vitamin D
How to optimise absorption of Vitamin D
Ideas for meals rich in Vitamin D
Which foods are naturally rich in Vitamin D?
Finding foods naturally rich in vitamin D can be a bit tricky, but there are some foods that truly pack a powerful punch - and knowing which ones can help you make smarter choices.
Fatty Fish: The Vitamin D Champions
Fatty fish is a great natural source of vitamin D sources, providing some of the highest concentrations of vitamin D3 in particular. Look for:
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Wild-caught salmon (particularly sockeye)
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Mackerel
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Tuna
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Sardines
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Herring
Just one serving of wild-caught salmon can provide nearly your entire daily vitamin D requirement, not to mention the healthy dose of heart-healthy omega-3 fatty acids as a bonus!
Egg Yolks: Nature's Little Sunshine Package
Egg yolks are another great, natural source of Vitamin D. Always eat the whole egg, and go for free-range or pasture raised eggs as the amount of Vitamin D you get will be that much higher.
Which foods are fortified with Vitamin D?
Ok, so you’ve probably realised that natural sources of Vitamin D are few - that’s why fortified foods are a really good idea if you want to boost low Vitamin D levels..
Its worth noting that here in the UK, fortification of food is optional for food producers, so not all of the sources below will be a guaranteed good source of Vitamin D. Always read the label that to check.
Breakfast Foods fortified with Vitamin
While dairy is not fortified with Vitamin D in the UK, you can boost your breakfast with fortified cereal, oatmeal and orange juice. Again, read the label to check.
Plant-Based foods fortified with Vitamin D
There are a few plant- based option when it comes to Vitamin D sources too, such as:
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Plant-based milk (soy, almond, oat)
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Tofu (some varieties)
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Mushrooms exposed to UV light
Mushrooms in particular deserve a special mention, as, like humans, they’re actually
able to produce vitamin D when exposed to UV light. Look for:
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Maitake
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Shiitake
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Button mushrooms
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Portobello
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Cremini
According to this report, you can also boost the Vitamin D content of mushrooms yourself, by placing them in sunlight for 15-20 minutes before eating them too.
How to maximise Vitamin D absorption
Some food combinations can help enhance vitamin D absorption, and combining Vitamin D with healthy fats is a great place to start. Because Vitamin D is fat-soluble, eating it with healthy fats improves absorption, so try pairing avocado with foods that have been fortified (such as bread). You can also try olive oil with fish high in Vitamin D, or sprinkle some nuts and seeds over fortified cereal in the morning.
Another way to enhance Vitamin D absorption is to combine Vitamin D with Vitamin K2. Foods rich in both nutrients include egg yolks and fatty fish.
Find out about what causes low Vitamin D here.
Meal Ideas for Vitamin D Optimisation
It might seem confusing at first, but we’ve got you. Here are some great meal ideas to get you started.
Breakfast ideas high in Vitamin D
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Fortified cereal with fortified milk with a slice of toasted fortified bread and avocado
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Scrambled eggs with fortified mushrooms and orange juice
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Overnight oats made with fortified plant milk and topped with sunflower seeds and nut butter
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Boiled eggs with soldiers, made from fortified bread and full fat butter
Lunch Ideas high in Vitamin D
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Tuna salad sandwich on whole grain bread
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Sardines on crackers with avocado
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Fortified yogurt parfait with fresh fruit
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Omelette made with three eggs
Dinner ideas high in Vitamin D
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Grilled salmon with sautéed fortified mushrooms
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Mackerel with roasted vegetables
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Fortified tofu stir-fry with mushrooms
Vegan and vegetarian foods rich in Vitamin D
True, natural vitamin D vegan options in food are limited, but there are food you can look out for to help boost your Vitamin D levels:
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UV-exposed mushrooms
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Fortified plant-based products
You can also make sure that you spend enough time safely exposed to natural sunlight each day too.
Practical tips for boosting Vitamin D
Vitamin D supplements are a great idea for many, but there are other strategies you can try alongside to make sure your Vitamin D levels don’t drop too low:
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Include fatty fish in your menu 2-3 times per week
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Choose fortified versions of foods you already eat
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Place mushrooms in sunlight before cooking
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Combine vitamin D-rich foods with healthy fats
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Try to get outdoors as much as you can to spend time safely in the sunshine. Don’t skip the sunscreen!
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During the winter, try to eat more fatty fish and fortified foods if you can, to compensate for less sunlight
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Include supplements such as Vitamin D gummies to help boost levels
The bottom line on foods rich in Vitamin D
The NHS recommends supplements to help keep vitamin D levels healthy, especially during the winter months when we’re less exposed to natural sunlight.
Meeting vitamin D requirements through food alone can be challenging, especially for those living in the UK or other northern countries, and those following restricted diets.
Its a good idea to combine Vitamin D supplements with a balanced diet rich in Vitamin D and safe sun exposure whenever possible.
If you're concerned about your vitamin D levels, make an appointment to speak to your GP to discuss the best plan of action for you.
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