Vitamin D: Why Ne Need it And Food Sources Rich In It

During this current climate of COVID-19, many are being forced to stay indoors and work from home to prevent the spread of this global virus. Our bodies obtain Vitamin D naturally through sun exposure, fortified foods and supplementation. With more people spending time indoors and having less exposure to sunlight, this natural way of obtaining Vitamin D through our skin has decreased and resulted in lower Vitamin D levels and deficiencies.

Vitamin D is an essential vitamin that our skin synthesizes when exposed to the sun and it can also be obtained from certain foods. Our bodies need Vitamin D to maintain good health, support immunity and to keep bones strong and healthy by enhancing calcium absorption. We need to ensure we are eating foods rich in Vitamin D to prevent deficiencies and support a healthy immune system especially during this current period where we experience less exposure to the suns natural rays.

You can find many foods at the supermarket that have been fortified with Vitamin D. Food Fortification is a food processing technique used to add extra nutrients to foods that don't naturally occur in that food product to enhance health benefits and prevent nutrient deficiencies. Vitamin D and other nutrients are commonly fortified in food products which makes it easy for you to obtain Vitamin D by eating a broad range of different foods. To make things easy for you next grocery shop, we have gathered a list of Vitamin D rich foods for you to include into your diet.

Food Sources Rich in Vitamin D



Salmon, Trout, Cod, Mackerel, Herring and Tuna are great sources of naturally occurring Vitamin D as well as healthy fats and protein essential to our everyday diets.


One of the highest naturally occurring sources of Vitamin D, Eggs make the perfect addition to include into your diet. Eggs also contain an array of essential nutrients including iron, Vitamin A, Folate, Vitamin K, Zinc, Calcium and many others.

Cereal Products and Bread:

Many cereals and breads have been fortified with extra fibre and Vitamin D. Next time you find yourself standing in the supermarket isle choosing which cereal or bread to try for the week, read the food labels and pick one that’s been fortified with Vitamin D.

Dairy Products:

Milk, cheeses and yoghurt are products commonly fortified with an array of nutrients essential to our diet including Calcium and Vitamin D. You may of seen food commercials advertising that milk, yoghurts and other dairy products create strong and healthy bones, these products are rich in Vitamin D and are key to supporting healthy bone density.

Soy Products:

Soy products such as soy milk, tofu and soy yoghurts are fortified with Vitamin D. These plant based products are great sources of nutrients that your body needs.

Almond Milk:

A whole-milk alternative, Almond Milk is a great Vitamin D fortified substitute to include into your diet. Almond milk is lactose-free and naturally a great source of Calcium and Vitamin E.

Getting sufficient sun exposure is difficult for many people to achieve right now so eating plenty of these vitamin-D-rich foods is a great way to make sure you get enough of this important nutrient.






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