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5 ways to ensure you get enough Vitamin D

School Of Nutrition Posted Jul 13, 2016 Future Fit Training

The best source of vitamin D is sunlight. But the UK has little sunshine and sunblock creams blocks vitamin D, so we struggle to get our daily dose.

5 ways to ensure you get enough Vitamin D

Vitamin D promotes calcium absorption which makes it crucial for growing and maintaining healthy bones and teeth.  In children this can help to prevent rickets (misshapen bones), in adults it can prevent osteomalacia (softening of the bones), and in older adults, it can help the fight against osteoporosis (brittle bones). 

So how can we get enough vitamin D to keep our bones healthy?

Fresh Fish

Oily fresh fish such as salmon, trout, tuna and mackerel are all high in vitamin D and have other benefits such as heart healthy omega-3 fatty acids.  A portion of oily fish will go a long way towards your daily vitamin D target.

Vitamin D Fortified

Look for things fortified with vitamin D.  Cereal, some margarines, some powdered milks. One brand stocks bread, milk and yogurts at fortified with vitamin D.  If it is fortified with vitamin D, that means vitamin D has been added as it is hard to absorb enough sunlight safely.  Cereal can be a good daily intake of vitamin D, however, try to choose a cereal with no added sugar to maintain a healthy lifestyle.

Egg Yolks

The yolk of an egg contains vitamin D and a whole egg is the only source of a complete set of amino acids, so as well as being good for bones, an egg is also a good source of protein.  Eggs are recommended in moderation (1 whole egg per day), as they also contain cholesterol.

Tinned Tuna

Tinned tuna is a great source of vitamin D.  In an omelette, on a jacket potato, in a sandwich.  The options are there to make sure you have a good quantity of vitamin D and again, this is a great source of protein and omega-3 fatty acids.


If you are worried about your vitamin D consumption, you can enrich your diet with a supplement tablet.  These are available at the supermarket and will keep you well within the healthy range for vitamin D.

Written by Heather Oakes

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