Consuming food high in vitamin D in the UK is crucial for overall health. Vitamin D deficiency is common in the UK. About 1 in every 5 adults and 1 in every 6 children suffer from this health concern. The main causes of vitamin D deficiency in the UK include not getting enough sunlight, wearing sunblock, and consuming foods low in vitamin D.
In this guide, we will know everything about foods rich in vitamin D.
Food High in Vitamin D and Calcium
Vitamin D and calcium work together to maintain your bones healthy. On one hand, calcium is important for supporting and maintaining the structure of the bones and teeth. On the other hand, vitamin D improves calcium absorption and enhances the bone growth process.
Consuming adequate amounts of vitamin D and calcium is not only crucial during early life but also as we age. Besides, people who have osteoporosis or arthritis need to increase their intake of both calcium and vitamin D.
Here are the best foods high in vitamin D and calcium.
- Sardines: Sardines include high amounts of vitamin D and calcium, and they are great for lowering the risk of osteoporosis.
- Salmon: Salmon is rich in omega-3 fatty acids, vitamin D, and calcium. They are highly recommended for bone and heart health.
- Tuna: Tuna can provide you with about 40% of the DRV of vitamin D.
- Yogurt: Consuming yogurt regularly can help you prevent osteoporosis and provide you with your daily requirements of calcium and vitamin D.
- Cheese: Cheese is an incredible source of calcium and vitamin D. Consume it moderately to avoid weight gain.
- Eggs: Eggs include many crucial nutrients including vitamin D and calcium. Egg yolk in particular is very rich in vitamin D.
Popular Food High in Vitamin D in the UK
According to the most popular nutritionists in the country, here are the top foods high in vitamin D in the UK.
- Mushrooms: Consuming a good amount of mushrooms every day can provide you with your daily requirements of vitamin D. It is better to get some sunlight while consuming mushrooms.
- Tuna: Tuna can provide you with about 25% of the RDV of vitamin D.
- Pork Ribs: Pork ribs are very rich in vitamin D. However, they also contain a high-fat content.
- Fortified Cereals: Cereals in the UK are usually fortified with vitamin D. They are usually highly recommended for children.
- Tofu: Raw tofu is rich in vitamin D.
- Fortified Orange Juice: Fortified orange juice may have more vitamin D than fortified milk.
- Ricotta Cheese: Ricotta cheese is one of the most popular foods high in vitamin D in the UK. It has more vitamin D than any other cheese.
Foods High in Vitamin D for Vegans
If you are a vegan, consuming vitamin D-rich foods can be challenging since most of these foods are not vegan-friendly such as salmon, sardines, milk, and eggs. Fruits and vegetables do not contain any vitamin D.
Even people who are not vegan find it hard to get sufficient vitamin D amounts via food. As we said, vitamin D deficiency is one of the most common health concerns in the UK.
Foods high in vitamin D for vegans include:
- Fortified Soy Milk: This is one of the best sources of vitamin D. One cup of fortified soy milk can provide you with 2.9 mcg of vitamin D. In the UK, it is crucial to make sure that the soy milk brand contains vitamin D. Some brands claim that they contain vitamin D but they do not.
- Fortified Almond Milk: Fortified almond milk can provide you with about 2.4 mcg of vitamin D. Most fortified almond milk brands in the UK also contain calcium.
- Fortified Rice Milk: Fortified rice milk brands in the UK contain about 2.4 mcg per serving. Many UK brands of fortified rice milk contain other nutrients such as vitamin B12 and vitamin A.
How Can I Boost My Vitamin D Level?
So, the question now is how can I boost my vitamin D? There are many ways to boost your vitamin D level such as:
- Spend More Time in Sunlight: Vitamin D is called the sunshine vitamin. When your skin is exposed to sunlight, a certain type of cholesterol is converted into vitamin D.
- Consume More Fatty Fish: Fatty fish are rich in vitamin D. For example, salmon can provide you with more than 50% of the RDV of vitamin D.
- Consume Fortified Foods: Fortified foods can provide you with high levels of vitamin D. Fortified foods high in vitamin D and iron are the best for vegans and children.
- Take a Vitamin D Supplement: Vitamin D supplements can be the best option to get enough vitamin D. Vitamin D3 supplements are better than vitamin D2. Yet, vitamin D2 is plant-derived so this form is vegan-friendly. Your doctor can recommend the best dose for you to avoid overdose and get your requirements.
High Vitamin D Foods List
So, what food is high in vitamin D? The following is the high vitamin D foods list:
- Oily fish such as salmon, sardines, herring, and mackerel
- Red meat
- Eggs, especially egg yolk
- Fortified foods and drinks such as breakfast cereals, fortified cow’s milk, fortified orange juice, fortified almond milk, fortified coconut milk, fortified tofu, fortified yogurt,
- Mushrooms such as crimini, portabella mushrooms, maitakes, white button mushrooms, morels, chanterelles, and shiitakes
- Pork chops including spareribs, lean ham, pepperoni, and bratwurst
The Bottom Line
Vitamin D is crucial for your bones and overall health. The best way to keep your vitamin D levels adequate is to spend some time every day in the sun. Keep your arms, face, and legs, if possible, exposed to the sun. Also, avoid wearing sunscreen all the time.
If getting sufficient sunlight is not easy for you, there are many other ways to keep your vitamin D levels high. According to your dietary preferences, you can consume foods with more vitamin D such as oily fish, egg yolk, and certain mushrooms to keep adequate vitamin D intake. Food that has high vitamin D is the best way to prevent and treat vitamin D deficiency.
If you cannot get enough vitamin D via food, you can try vitamin D supplements.