Your body relies on many essential nutrients to support its normal function. Luckily, most of these vitamins can be acquired through the foods we eat. There are, however, some vitamins that rely on different sources. Vitamin D is one of these vitamins.

Unlike the majority of other vitamins, you can’t rely on diet alone to get vitamin D. This is because the majority of our vitamin D is acquired from sunlight. While this is undeniably a clever process, it’s not always easy to get out in the sun, especially during colder months.

During the winter months, you will need to make greater effort to reach your vitamin D levels. This can be done through taking vitamin D supplements and focusing on the foods you eat.

What’s So Great About Vitamin D?

It’s not always easy to tweak your diet, especially if you don’t understand the benefits of doing so. With this in mind, let’s take a quick look at some of the many functions of vitamin D.


Vitamin D is important for the immune system. It also contributes to the normal absorption of calcium, which in turn, helps to build and maintain strong muscles. As well as this, vitamin D:

  • Plays a role in cardiovascular function
  • Supports healthy inflammatory response
  • Contributes to the maintenance of normal bones and teeth

It’s safe to say that vitamin D has a pretty big role to play in your body!

Foods Containing Vitamin D

Without further ado, here are four easily-accessible food groups that contain vitamin D.

  1. Fish

Oily fish like salmon, mackerel and sardines contain vitamin D. From seafood pie to salmon salads, there are many ways to incorporate fish into your diet. Some people also choose to take cod liver oil supplements to safeguard their intake.

  1. Egg Yolk

Egg yolk is another food source that contains vitamin D. There are many egg yolk recipes out there, from delicious cookie and custard treats to savoury hollandaise sauce.

  1. Mushrooms

Don’t worry – the next two foods are vegan approved! Mushrooms provide another great source of vitamin D. The great thing about mushrooms is that they can be added to near enough any dish.

When incorporating mushrooms into your diet for this reason, focus on portabella mushrooms, chanterelle mushrooms and maitake mushrooms.

  1. Fortified Foods

Some fortified foods also contain vitamin D. This is more great news for vegans, as a lot of fortified foods are suitable for their diet. Common fortified foods containing vitamin D include cereal, milk, yoghurt, orange juice and fat spread.

Do You Need to Take Dietary Supplements?

Other Sources Of Vitamin D

As mentioned earlier in this guide, sunlight provides the main source of vitamin D. So, during the summer months, try to spend around 30 minutes in the sun each day. If this isn’t possible, however, consider taking a daily vitamin D supplement to safeguard your intake.

Taking a supplement, alongside a balanced diet, should help you meet your vitamin D requirements when the sun can’t provide enough.