Ten Foods You Need to Eat to Increase Your Vitamin D Intake

Also called the “sunshine vitamin” (because Vitamin D is mostly produced in the skin in response to sunlight) it is also a vitamin that helps our bodies regulate the amount of calcium and phosphate flowing through us. You also need it to keep bones, teeth and muscles healthy so it’s pretty important. While we do get most of our Vitamin D from sunlight exposure what if you live somewhere that doesn’t get all that much sunlight? That is where these ten foods come into it…

Herring (19 mg – per 100 Grams)

Herring (19 mg – per 100 Grams)

While it is suggested that raw herring is the best way to get more Vitamin D into the body even when it is cooked (preferably grilled) it still contains high enough amounts to make it worthy of including in your diet.

Steak (27 mg – per 100 Grams)

Steak (27 mg – per 100 Grams)

While all red meats are the best way to go here having a large steak can give you 3 times your recommended daily amount of Vitamin D (which is 10 micrograms of vitamin D a day), so one good steak and you are good for a few days!

Egg Yolks (218 mg – per 100 Grams)

Egg Yolks (218 mg – per 100 Grams)

The yellow part of a grade A egg can contain as much as 50 mg of Vitamin D making eggs on toast the perfect start to the day. And yes, you can even get smaller amounts of Vitamin D when those said egg yolks are used inside a cake.

Cheese (24 mg – per 100 Grams)

Cheese (24 mg – per 100 Grams)

Do you enjoy cheese on toast in the morning? If you do you might want to start having it a lot more. Just be aware that some cheeses contain more vitamin D than others so it really does depend on which one you get.

Deli Meats (41 mg – per 100 Grams)

Deli Meats (41 mg – per 100 Grams)

There is nothing better than a lunchtime sandwich filled with various cold meats. But many people don’t know those cold deli meats can contain high amounts of Vitamin D making even a single sandwich well worth consuming. With so many different meats as well you might never run out of sandwich ideas!

Cocoa Pebbles Breakfast Cereal (333 mg – per 100 Grams)

Cocoa Pebbles Breakfast Cereal (333 mg – per 100 Grams)

There are many different breakfast cereals that are fortified with Vitamin D, but this is one of my personal favourites. Just a single bowl of this tasty treat and you are not only good for the day, but you will also have enough sunshine vitamin in your body to turn you into a human star!

Spinach (20 mg – per 100 Grams)

Spinach (20 mg – per 100 Grams)

While it isn’t the highest amount on this list you can still get your RDA of Vitamin D by throwing some spinach into a salad or maybe by throwing it into that deli meats sandwich! just a single cup of it should be enough to keep most peoples Vitamin D levels up.

Legumes (49 mg – per 100 Grams)

Legumes (49 mg – per 100 Grams)

Legumes are a type of vegetable but do refer to any plant from the Fabaceae family. There are many varieties of legumes with some containing more Vitamin D than others, so it is well worth trying as many different types of legumes as you can.

Multi-Grain Bread (12 mg – per 100 Grams)

Multi-Grain Bread (12 mg – per 100 Grams)

While it isn’t a massive amount of Vitamin D in each slice just two of them should see you getting your RDA. Besides, you could always have those slices in that deli meat sandwich from earlier!

Butter (60 mg – per 100 Grams)

Butter (60 mg – per 100 Grams)

Butter is rich in nutrients and many other beneficial compounds, but it is also a good source of Vitamin D. While you should only consume butter in moderation that doesn’t mean you should exclude it from your diet altogether.

Do you know of any other foods that are rich in Vitamin D? If you do why not tells us about them in the comments below.