10 healthy foods packed with Vitamin D


Also known as the sunshine vitamin, vitamin D is produced when sunlight is absorbed by your skin. It’s essential for keeping your bones and muscles in shape and regulating your calcium and phosphate levels. But, according to government research, as many as 10 million people in the UK have low vitamin D stores during the dark winter months. The good news is, if you add these tasty foods to your diet, you can boost your sunshine vitamin!


The white stuff comes with 115-124IU of vitamin D per 250ml, so drink up! Add it to your morning coffee, sip it straight or whizz it up with fruit in a smoothie. 🥛🍌🍎🍋

Fortified orange juice

A delicious glass of OJ is packed with 100IU of vitamin D per glass, so don’t forget to drink orange juice! 🍊


This tasty little fish comes with a whopping 345IU of vitamin D per 100g, so grill it up! 🐟


Just one egg contains 25IU of the sunshine vitamin, so get munching! Eggs are delicious poached, fried, scrambled, boiled… the possibilities are eggcellent. 🥚 🥚 🥚

Codliver Oil

Serve yourself 5ml of codliver oil for a healthy 1360IU dose of vitamin D! Easy peasy. ☀️


With 7IU of vitamin D per 100 grams, it’s worth adding them to your salads, stir-fry, pasta sauce, or cooked brekkie! 😋

Sardines in oil

Sardines come with 500IU of vitamin D per 100g, so don’t forget to include these in your diet! 🐟🐟🐟

Fortified cereals

A hearty bowl of cereal contains between 55 – 154 IU per 170g, not a bad choice for a healthy breakfast. 🦋


Everyone loves a healthy slab of salmon, and with 360IU of vitamin D per 100g, you can’t lose. 🐠🐠🐠

Beef/calf liver

Beef up your vitamin D stores with a 3 oz steak for a healthy 42 IU dose of sunshine vitamin! 🐄🐄🐄



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