Boost Vitamin D Levels With 4 Everyday Foods, Expert Says

New research has found that one in six adults in the UK has low levels of vitamin D. Here are four foods that may help boost your vitamin D intake, according to a nutritionist

scrambled eggs
One in six adults in the UK is vitamin D deficient

Vitamin D is one of the most important vitamins for our overall health, making it worrying that vitamin D deficiency in the UK remains quite high.

New research from the Department for Health and Social Care (DHSC) has revealed that one in six adults in the UK suffers from it Vitamin D deficiency.

A lack of vitamin D can lead to lower immunity to infections, as well as health problems such as bone and back pain, fatigue and muscle aches, various types of cancer – breast, colon and prostate – heart disease, depression and weight gain.

However, simple changes to your diet can help increase this Taking vitamin D and maintain your health, according to Signe Svanfeldt, a leading nutritionist at the popular nutrition app sum of life.

What four foods help increase vitamin D absorption?

You can increase your vitamin D levels with simple dietary changes


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The recommended intake of vitamin D in the UK is 10 micrograms per day. Leading nutritionist Signe Svanfeldt has revealed the top four foods to boost your vitamin D intake.

  1. Fatty Fish: Oily fish species such as salmon, trout and mackerel are among the best sources of vitamin D. Salmon has around 12.5 micrograms of vitamin D/100g, but the amount of vitamin D in fish usually depends on the diet of the fish.
  2. Egg yolk: For those who exclude fish from their diet, the next best source of vitamin D is egg yolk with around four micrograms of vitamin D/100g.
  3. Mushrooms: While the amount of vitamin D in plant sources is quite small, mushrooms that are exposed to UV light usually contain healthy levels of vitamin D.
  4. Fortified dairy/plant milk : Some products, such as dairy and plant-based products, are fortified to increase the levels of vitamin D in them.

How to add vitamin D to your diet

Make eggs a regular part of your breakfast to increase vitamin D and protein levels


Duane Braley/Star Tribune/Getty Images)

Lifesum nutritionist Signe Svanfeldt explains that adding things like plain scrambled eggs or cold-smoked salmon to your meal can increase vitamin D absorption and “help people live longer, healthier, and happier lives.”

Svanfeldt recommends adding oily fish to your diet at least once a week and making eggs — which provide you with vitamin D and protein — a regular part of your breakfast.

She adds, “Having chopped mushrooms in your stews will increase both the flavor and your vitamin D intake.”

In addition to diet, Svanfeldt also advises exercising or running outdoors to boost the absorption of vitamin D from the sun.

She explains, “When our skin is exposed to the sun, our bodies can convert sunlight into vitamin D, which can then be stored in the liver until needed.”

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