15 Recipes to Boost Your Vitamin D (2024)

FAQs

What dishes are high in vitamin D? ›

The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads. Check information on-pack to see if this applies to the products you buy.

You can increase your vitamin D levels by getting sun exposure or eating foods rich in vitamin D, including fatty fish, egg yolks, and vitamin D-fortified milk and grains. In some cases of deficiency, a doctor may recommend vitamin D supplements.

Mushrooms are the number one vegetable source for vitamin D. In fact, discounting fortified plant foods (like soy milk), mushrooms are really the only way to get your vitamin D from plants.

In another study in 50 older adults, consuming vitamin D alongside a high fat meal increased vitamin D blood levels by 32% after 12 hours compared to a fat-free meal ( 8 ). Avocados, nuts, seeds, full fat dairy products, and eggs are nutritious sources of fat that help boost your vitamin D absorption.

You need to expose a sufficient amount of skin to sunlight to maintain healthy vitamin D blood levels. Wearing a tank top and shorts for 10–30 minutes three times per week is sufficient for lighter-skinned people, while those with darker skin may need longer.

Because vitamin D is fat soluble, its absorption depends on the gut's ability to absorb dietary fat [4]. Fat malabsorption is associated with medical conditions that include some forms of liver disease, cystic fibrosis, celiac disease, Crohn's disease, and ulcerative colitis [1,63].

Four important vitamins – A, D, E, and K – provide unique health benefits and are easily found in common salad ingredients. From supporting cell growth and immune health to promoting bone strength and protecting against cellular damage, these vitamins play vital roles in our health.

You will mostly find Vitamin D in dairy products like milk, eggs, fish and yogurt. If you realised, these foods form an essential part of one's morning nutrition - a great way to kick off the day with a healthy dose of Vitamin D.

Eggs are a convenient way to get vitamin D. They're popular in many breakfast, lunch, dinner, and dessert recipes. Since the vitamin D in an egg comes from its yolk, it's important to use the whole egg—not just the whites. One yolk will give you about 40 IUs, but don't try to get your daily vitamin D just from eggs.

There's no quick fix to flush vitamin D out of your system, but staying hydrated and staying away from more vitamin D and calcium can help lower your levels. Call your doctor right away if you experience confusion, vomiting, dizziness, or other symptoms of a vitamin D overdose.