Vitamin D is an essential substance that we all need enough of in our diets. While many vitamins such as vitamin C are only gained from foods, vitamin D has other ways of being absorbed into the body.
This is because vitamin D can be gathered from the sun. When you are exposed to the sun's rays, the body uses this to make vitamin D and provide you with the health benefits that you need.
Unfortunately, up to 50% of the world's population does not get enough sun, and that means that many of us are vitamin deficient. There are many reasons that a lot of us don't get enough sunlight; for example, because we wear sunblock, don't spend enough time outdoors, or live in a country where it is not often very sunny.
The recommended amount of vitamin D that you should get from your food each day is 20mcg. Having enough vitamin D is important, as it keeps your bones strong, protects you from a myriad of conditions such as heart disease and high blood pressure and can help reduce the risk of some types of cancer.
As well as through food and sunlight, another good way of increasing your intake of vitamin D is with food supplements. Our gummy nutrition offerings are ideal if you are suffering from a lack of vitamin D.
If you are looking for what food has the most vitamin D3, we have put together a list of the top items you need to add to your diet. Salmon Salmon is a fatty fish that is a great source of vitamin D for those that consume it.
According to the USDA Food Consumption Database, one 100g portion of salmon can have between 361 and 685 IU of vitamin D. If the salmon is wild instead of farmed, the levels of vitamin D tend to be a lot higher, at around 1,300 IU in a portion.
Why not try grilled salmon with vegetables for your dinner?
Tuna Another fish, tuna, is a great food that is packed with protein. It is easy to eat for both lunch and dinner and can be enjoyed in a salad, a pasta bake or on a baked potato. It is reported by the NIH that in an 85g tin of canned tuna in water, there is 154 IU of vitamin D.
Vitamin D supplements Vitamin D soft gels, such as those from Novomins, has been scientifically formulated to contain 4000 IU of Vitamin D. This is a substantial amount and can greatly improve your health and wellbeing with regular use. One of the best things about these supplements is that they are easy and convenient to take at any time of day.
You don't have to worry about messing about in the kitchen and preparing a meal or getting out in the sun for a few hours each day. They are affordable, practical and handy for the whole family.
Fortified milk Fortified milk is another great chance to get vitamin D into your diet, and doesn't require too much effort. An average 220ml serving of fortified milk has around 124 IU of vitamin D, but this can vary depending on the brand that you opt for.
It is a good idea to check the packaging for exact numbers! You can drink fortified milk as it comes, make it into a smoothie or milkshake, or enjoy it with your cereal. Other fortified kinds of milk, such as soy and almond milk, can also have similar amounts of Vitamin D within them.
You could also give fortified yoghurt a try. Another form of fortified milk, it is packed with more than enough vitamin D and is easy to enjoy any time of day. Egg yolk If you like eggs, then good news! These are a good source of vitamin D. In the makeup of an egg, the white holds the majority of the protein, while the yolk has vitamins and minerals.
The average egg yolk has around 37 IU of vitamin D, but this can vary depending on how much vitamin D was in the chicken feed that the chicken consumed and the sun exposure of the chicken. Cod liver oil While cod liver oil isn't perhaps as popular as it used to be, it is a fantastic source of vitamin D and can be a great way to get those nutrients and vitamins in.
Each teaspoon of cod liver oil is said to have about 448 IU of vitamin D. It is easy to make, inexpensive and can be very effective for those that take it.
Orange juice If you like a cold drink when you wake up, then why not try fortified orange juice to get your vitamin D allowance in?
Just one cup of orange juice can give you up to 137 IU of vitamin D, but remember to check the specific label, as these numbers can vary between different brands. Orange juice can be enjoyed on its own, frozen to make an ice lolly or put into a smoothie recipe.
However you drink it, it is an effortless way to ensure you get a good amount of vitamin D into your diet. Herring Fish is great for providing high levels of vitamin D, and herring is no exception. While these might be very small fish, they have a good amount of vitamin D that is ideal for adding to your diet.
You can enjoy herring as part of a main meal, on toast or straight from a tin.
Why not try smoked herring or pickled herring if you want something a little different?
The most healthy herring is fresh herring, and this provides 216 IU of vitamin D per 100g serving. These are just a few foods that have vitamin D in them. By eating foods that are high in vitamin D, you will soon notice the positive impact it has on your body and your overall well being. Check out our range of healthy supplements, including vitamin D supplements, here.