Although our skin produces Vitamin D when exposed to sunlight, this isn’t always a guarantee in places like the UK. Fortunately, there are things you can eat to supplement the Sun’s rays.

(Figures in International Units, recommended daily amount is 400IU)

1. Cod liver oil

Per portion: 440 – Per 100g: 9,780

Top 10 most Vitamin D rich foods - cod liver oil

2. Salmon and mackerel

Per portion: 400 – Per 100g: 470

Top 10 most Vitamin D rich foods - salmon and mackerel

3. Tinned sardines

Per portion: 270 – Per 100g: 270

Top 10 most Vitamin D rich foods - tinned sardines

4. Tinned tuna

Per portion: 154 – Per 100g: 181

Top 10 most Vitamin D rich foods - tinned tuna

5. Almond milk (This is a good one ~Tony)

Per portion: 68 – Per 100g: 30

Top 10 most Vitamin D rich foods - almond milk

6. Breakfast cereal

Per portion: 52 – Per 100g: 168

Top 10 most Vitamin D rich foods - breakfast cereal

7. Eggs

Per portion: 41 – Per 100g: 73

Top 10 most Vitamin D rich foods - eggs

8. Shiitake mushrooms (This is a good one ~Tony)

Per portion: 40 – Per 100g: 53

Top 10 most Vitamin D rich foods - shiitake mushrooms

9. Caviar

Per portion: 33 – Per 100g: 116

Top 10 most Vitamin D rich foods - caviar

10. Margarine (ahhh…. don’t do this one ~Tony)

Per portion: 30 – Per 100g: 300

Top 10 most Vitamin D rich foods - margarine

Can you absorb vitamin D through a window?

You don’t absorb vitamin D from the Sun, your skin synthesises it in response to sunlight. It’s the UVB portion of the ultra-violet spectrum that’s needed. This wavelength range is effectively blocked by glass so you can become deficient in vitamin D if you don’t go out and don’t eat enough oily fish or dairy products to compensate.

 

nate henry

nate henry

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nate henry
nate henry

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