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

2. Salmon and mackerel

Per portion: 400 – Per 100g: 470

3. Tinned sardines

Per portion: 270 – Per 100g: 270

4. Tinned tuna

Per portion: 154 – Per 100g: 181

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

Per portion: 68 – Per 100g: 30

6. Breakfast cereal

Per portion: 52 – Per 100g: 168

7. Eggs

Per portion: 41 – Per 100g: 73

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

Per portion: 40 – Per 100g: 53

9. Caviar

Per portion: 33 – Per 100g: 116

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

Per portion: 30 – Per 100g: 300

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.

 

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