Which foods are high in vitamin D?

What does vitamin D do?

Your body needs vitamin D to absorb calcium, which keeps your bones, teeth and muscles healthy.

In the UK, around 1 in 6 adults have low levels of vitamin D in their blood, which means they’re at greater risk of developing a deficiency.

How much vitamin D do you need per day?

The recommended daily intake of vitamin D is around 10 micrograms a day, or 400 IU (international units). Most vitamin D is made when your skin is exposed to daylight.

You can also get some vitamin D through food. The average intake in the UK from food is thought to be around 2 to 3 micrograms per day.

In the UK from late March to the end of September, sunlight combined with a healthy balanced diet will be enough to meet most people’s needs.

But from October to March, the UK government recommends taking a vitamin D supplement.

This is because there is less sunlight, and even if you eat foods rich in vitamin D you are unlikely to get all the vitamin D you need.

And people who do not go outdoors often or cover up when they are outside should take a vitamin D supplement all year round.

Which foods are high in vitamin D?

Vitamin D is found in a range of everyday foods. Here are 6 types of food that will help you eat the recommended amount of 10 micrograms a day.

1. Oily fish

Many oily fish are high in vitamin D, like herring, mackerel, salmon and sardines. Oily fish are also a good source of heart healthy omega-3 fatty acids.

Tuna is not considered an oily fish due to its low levels of omega-3s. However, it does have some vitamin D, with 100g of baked tuna containing 3.1 micrograms of vitamin D.

• Try our grilled mackerel with sweet chilli and lime recipe.

2. Mushrooms

You can find vitamin D in mushrooms that have been exposed to ultraviolet (UV) light while they are growing.

One serving of UV-exposed mushrooms can provide more than the recommended daily amount.

You can find mushrooms grown in UV light in the supermarket labelled ‘high in vitamin D’.

• Enjoy your vitamin D mushrooms in our hearty mushroom stew.

3. Eggs

Egg yolks are also a good source of vitamin D. One egg contains around 1.7 micrograms (68 IU) of vitamin D.

• Get our recipe for Indian-spiced scrambled eggs.

4. Liver

Liver is another source of vitamin D, with just under 1 microgram of vitamin D per 100g of lamb liver.

But it's also high in vitamin A, so it’s not suitable for pregnant people.

5. Red meat

Red meats like beef, lamb and pork contain small amounts of vitamin D, with under 1 microgram per 100g of meat.

However, the NHS recommends eating 70g or less red meat a day, as eating too much can increase your risk of bowel cancer.

And red meat can be high in saturated fat, which can lead to high cholesterol levels. So keep an eye on your portions and choose extra-lean cuts of meat.

• Try our recipe for one-pot pork with parsnips.

6. Vitamin D-enriched fruits

There is no vitamin D in fruits, however some fruit products can be fortified with vitamin D, including certain juices, smoothies and fruit yogurts.

But make sure to check the label, as these types of foods can all be high in sugar.

Vitamin D can also be added to other foods like breakfast cereals, plant milks and fat spreads. Check information on the pack to see if this applies to the products you buy.

Cow’s milk is fortified with vitamin D in some countries, but not in the UK.

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