Posted by Ellie
on November 26, 2021
Most of us know the sun is the best source of vitamin D, in fact just 13 minutes of midday sun exposure during summer three times a week is enough to maintain healthy levels of vitamin D for most adults. So what do we do when it’s a little too cold to be standing outside and daylight seems to disappear within a blink of an eye? We put together a blog post of alternative sources of the sunshine vitamin!
Fatty fish
Various types of fatty fish provide a good source of Vitamin D. For example, 100g of wild-caught salmon can provide 988 IU of vitamin D, which is 124% of the recommended daily intake. Other good fish sources include herring, sardines and canned tuna, or cod liver oil if you are not a fan of the taste of fish.
Mushrooms
Excluding fortified foods, mushrooms are the only decent plant-based source of vitamin D. Mushrooms can synthesise vitamin D in the same way humans do when exposed to UV light, however mushrooms produce vitamin D2 whereas humans produce vitamin D3. Wild mushrooms can contain up to 2300 IU per 100g – nearly three times the recommended daily amount.
Fortified foods
As there aren’t many good plant-based sources of vitamin D, many foods are fortified with the nutrient; including some cow’s milk, soy milk, orange juice and cereals.
Supplements
One of the easiest ways to ensure you are getting the right amount of vitamin D is to take a supplement. Supplements are easy to measure and convenient to take, like our vitamin D3, D2, K2 or Vitamin D3 & K2.
