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
Per portion: 41 – Per 100g: 73
8. Shiitake mushrooms (This is a good one ~Tony)
Per portion: 40 – Per 100g: 53
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.