Fortified cereal Some popular cereals such as Quaker's Oats, Kellogg's Special K and Multi Grain Cheerios are fortified with vitamin D. Enjoy a bowl of cereal with fortified soya milk and a glass of orange juice to get half of your recommended allowance of vitamin D all before lunch time.
Power* Your Body! This breakfast cereal is packed with protein and a satisfying combination of wholegrain wheat and oats. A great source of fibre, iron and vitamin D, this delicious and crunchy high protein breakfast will help you power* through the morning!
Breakfast cereal
All Bran, Cheerios, Cornflakes and various oatmeals all typically pack an extra vitamin D punch - it's only a small amount, but every little helps.
Eggs (with the yolk), mushrooms (that have been exposed to the sun), and fortified dairy and alternative milk products can all contain vitamin D. But one of the best sources of vitamin D come from fatty fish—which is what you should consider incorporating into your breakfast.
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.
Oranges may be the closest you'll get to a fruit containing vitamin D.
Oily fish, as well as oils from fish, have some of the highest quantities of vitamin D in food sources. These may include: Cod liver oil: This contains 450 international units (IU) per teaspoon , which is 75 percent of a person's recommended daily allowance (RDA).
Fortified cereal
Some popular cereals such as Quaker's Oats, Kellogg's Special K and Multi Grain Cheerios are fortified with vitamin D. Enjoy a bowl of cereal with fortified soya milk and a glass of orange juice to get half of your recommended allowance of vitamin D all before lunch time.
Research has found that an average serving of 2 eggs contains 8.2mcg of vitamin D, a substantial portion of the recommended dietary intake of vitamin D [2], making them a great addition to the diet to support the intake of adequate levels of this vital vitamin.
Many fruits and vegetables contain a special type of vitamin D known as ergocalciferol, or vitamin D2. The highest value of vitamin D2 is found in the trendy, yet incredibly tasty avocado.
They have extremely high nutritional value. Blueberries have vitamin D, calcium, iron, potassium, phosphorus, and zinc. If you're looking for a health boost when you're on the go, a handful is the perfect snack.
While potatoes do not have vitamin D, they are packed with several other nutrients. Potatoes are loaded with potassium, an electrolyte you need to balance fluid levels; iron, a mineral that aids in oxygen transport to each and every cell; and B vitamins, which work together to keep your metabolism going.
Oatmeal. Just like most of the whole grains, oatmeal is also an excellent source of vitamin D. Other than that, oats are brimming with essential minerals and vitamins and complex carbs, which are required by our body to stay healthy and in shape.
When you stumble upon fruits containing vitamin D, banana is another best option. This is because they are a great source of magnesium, which activates vitamin D in the body. Also, it is suggested that an actual amount of magnesium is necessary to get the optimal benefits of vitamin D.
The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver.
Yogurt is a good source of probiotics, calcium, and proteins, but its content of vitamin D is low. Therefore, yogurt could be a good choice for vitamin D fortification to improve the positive health outcomes associated with its consumption.
However, ricotta cheese stands out as the highest natural cheese source of vitamin D, with 25 IUs of the nutrient (or, five times as much as most other cheeses).
The main nuts containing vitamin D are cashews and hazelnuts. With its nutritional value,cashew is one of the most consumed nuts.