Are you getting enough Vitamin D?

Do you know how important Vitamin D is for your overall health? It’s essential for strong bones, regulating the immune system, and even preventing cancer. Unfortunately, many people don’t get enough Vitamin D from the sun or their diet. In this article, you will learn some of the best ways to get more Vitamin D into your diet. You’ll also receive a list of foods that are high in Vitamin D so you can start incorporating them into your meals today!

Around the world, sun exposure is getting less due to urbanisation and the use of sunscreen and clothing to cover the skin. This has made it difficult for people to get their daily dose of Vitamin D. The recommended amount of sun exposure is between 15-20 minutes a day. 

If looking at supplement measurements, the daily health recommendation in Australia is 5.0 µg (200IU)/day- 15.0 µg (600IU)/day, reaching that upper limit as you age. In the US it is 15.0 µg (600IU)/day for all adults under 70 years old.

Woman in white long sleeve shirt standing near white and gray house during daytime

Table of Contents

1. What is Vitamin D and why is it important?

Vitamin D is a fat-soluble vitamin that is essential for human health. It plays a role in bone health, immune function, and cancer prevention. Unfortunately, many people do not get enough Vitamin D from the sun or their diet. This can lead to deficiency, which can cause serious health problems.

There are two main ways to get Vitamin D: through exposure to sunlight and through diet. The body can synthesize Vitamin D when the skin is exposed to ultraviolet B (UVB) rays from the sun. However, this process is not very efficient and many people do not get enough sun exposure to meet their needs. Diet is the best way to ensure you are getting enough Vitamin D.

2. How to include more Vitamin D in your Diet

There are a few things to keep in mind when trying to get more Vitamin D through diet.

Firstly, it is important to eat foods that are high in Vitamin D.

Secondly, fat helps the body absorb Vitamin D, so it is important to include fats like olive oil or avocado when eating foods rich in this vitamin.

According to the Australian Food Composition Database some of the best sources of Vitamin D include:

  • Cod liver oil
  • Salmon
  • Tuna
  • Mackerel
  • Egg yolks
  • Mushrooms
Salmon with greens and quail eggs on banquet table

3. Tips for adding more Vitamin D-rich foods into your Diet

Here are a few easy tips for adding more Vitamin D-rich foods into your diet:

  • Add salmon or tuna to your lunchtime salad,
  • Have eggs for breakfast. Add mushrooms and avocado for extra nutrients,
  • Make a cod liver oil smoothie by blending cod liver oil, bananas, and almond milk, and
  • Use mackerel in your next fish tacos recipe.


Keep these tips in mind when trying to add more Vitamin D into your diet!

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