3 minVitamin D deficiency is more common than you might think. This is mainly because people do not spend enough time outdoors and therefore do not get enough sunlight. In winter, the sun in the United Kingdom is often too weak to produce sufficient vitamin D in the skin. Fortunately, you can also obtain vitamin D through your diet. But which foods are rich in vitamin D? You can read about this in this article.
In this article, you will learn
- What vitamin D is and why it is important
- How you can produce vitamin D with sunlight
- Which foods are rich in vitamin D
- How much vitamin D you need every day
- Why a supplement can be useful
What is vitamin D?
Vitamin D is a fat-soluble vitamin, also known as the “sunshine vitamin” because sunlight is its main source. It is the only vitamin that our body can produce itself when the skin is exposed to sunlight.
Vitamin D is essential for the absorption of calcium and phosphorus, which ensures strong bones and teeth. In addition, it supports our resistance and vitamin D plays an important role in strengthening the immune system.
We produce about two-thirds of the vitamin D we need every day ourselves, thanks to sunlight. The rest we get from food. Factors such as the use of sunscreen, few hours of sunshine, covering clothing or tanned skin can limit the production of vitamin D, which explains why some people, including children, can develop a deficiency.
Vitamin D: where is it found?
Vitamin D is fat-soluble, so it is not surprising that you can obtain vitamin D from food sources that are rich in fat. It is mainly found in animal products. Examples include oily fish, such as salmon, trout, mackerel or herring. Organ meats can also be added to this list.
Vitamin D is also found in eggs and butter. However, the vitamin D content is higher in margarine, low-fat margarine and cooking and frying products than in butter. This is because butter contains natural fat, while vitamin D is added to margarine, low-fat margarine and cooking and frying products at a later stage.
Animal products contain vitamin D3, which is a form of vitamin D that is easily absorbed by the body. Plant sources of vitamin D contain vitamin D2.
Plant sources of vitamin D
Vitamin D can also be found in plant sources, such as mushrooms, provided they have been exposed to sunlight or a UV lamp for at least half an hour. Which types are these? Examples include white mushrooms, shiitake mushrooms and portobello mushrooms.
These contain vitamin D2, the plant-based variant of vitamin D. Mushrooms contain approximately 0.03-1 microgram per 100 grams, which is relatively low compared to animal sources.
Although vitamin D2 can help increase your vitamin D levels, it is absorbed by the body less efficiently than vitamin D3. This is because vitamin D3 can be used directly by the body, while vitamin D2 must first be converted.
Read more about the different forms of vitamin D in our article “What is the difference between vitamin D and D3?”.
Foods fortified with vitamin D
Vitamin D occurs naturally mainly in animal products, and its content in plant-based foods is often limited. That is why vitamin D is regularly added to fortified foods to prevent deficiencies. Examples include plant-based milks such as soya, almond and oat milk, margarine, some breakfast cereals and fortified juices.
These fortified products are an important source of vitamin D, especially for people who eat few animal products, such as vegetarians and vegans.
How much vitamin D do you need?
For adults, the Health Council also recommends taking 10 micrograms of vitamin D daily. Vitamin D is also very important for the growth and development of babies. That is why, according to European guidelines, vitamin D is added to baby food. For children up to the age of 4, it is also recommended to give 10 micrograms (µg) of vitamin D daily as a supplement.
To give you an idea: a 100-gram serving of salmon contains approximately 4.6 micrograms of vitamin D, a boiled egg provides about 0.9 micrograms and a slice of bread with unsalted butter provides about 0.02 micrograms. It is therefore quite a challenge to get enough vitamin D from food alone.
Why a vitamin D supplement is so important
Food alone usually does not contain enough vitamin D to meet daily requirements. A vitamin D supplement is often necessary. During the winter months, the sun in the United Kingdom is often too weak to produce sufficient vitamin D in the skin. In addition, we spend more and more time indoors and protect our skin from the sun with clothing or sunscreen, which further limits production. A deficiency can lead to fatigue, a weakened immune system and, in the longer term, bone problems such as osteoporosis. A supplement helps to prevent a deficiency, keep your bones strong and support your immune system.
Conclusion
Vitamin D is extremely important for your health, but getting enough of it is not always easy. Sunlight remains your best friend when it comes to vitamin D, but food can certainly help. It is therefore a good idea to take a closer look at your weekly menu. Serve fish more often or try making a tasty dish with different mushrooms. Your body will thank you for it!
Are you vegetarian or vegan, do you fall into a risk group, or do you simply want to be sure you are getting enough vitamin D? Then a vitamin D supplement is definitely recommended. By taking a supplement, you can easily make up for any vitamin D deficiency, so you can continue to feel fit and healthy all year round!
