For sun-loving, surfboard-toting, beach-bum Australians, getting the daily intake of vitamin D should be as breezy as the ocean wind.
It’s known as the “sunshine vitamin”, after all and even a few minutes of soaking up some rays is a great way to boost vitamin D levels. But when winter strikes and the comfort of the indoors beckons, that Aussie stereotype goes out the window.
As a result, it’s estimated that up to 30 per cent of Australians have a mild vitamin D deficiency. Rather than spend more time braving the cold and less time snuggled in bed, however, we thought we’d find out how to boost our vitamin D levels through our favourite thing in the world: food.
Renowned dietitian and Tassal ambassador Susie Burrell says that while the best way to boost your vitamin D is through sunlight, there are a number of every day foods that can help.
Salmon
“The current recommended daily intake of vitamin D in Australia is 5ug [micrograms],” says Susie. “Fish including salmon, herring and mackerel contain around 1.1ug per 100 grams.”
Blinis with smoked salmon are an adorable hors d’ouevre and a neat source of vitamin D.
Sardines
Similar to salmon, sardines contain around 1.1ug per 100 grams, says Susie.
She adds: “Vitamin D is important as it supports the body in absorbing calcium and regulates the growth and maintenance of the skeleton.”
Another great vitamin D booster is a delicious and easy grilled sardine and cherry tomato salad.
Eggs
An egg-packed breakfast, like a shakshuka, can help give a vitamin D boost with two eggs containing 0.8ug.
Remember, the recommended daily intake is 5ug, so that’s almost a fifth of your daily needs.
Mushrooms
Mushrooms are a funny one when it comes to vitamin D.
“Depending on sunlight exposure and type of mushroom, they can contain up to 2.3ug per 100 grams,” explains Susie.
Our baked bean and ricotta-stuffed mushroom is just as healthy as it is delicious.
Fortified milks and margarine
In Australia, some types of milk have been fortified with vitamin D, while it is mandated that all margarine is fortified.
Susie says these can contain anywhere between 1 to 1.3ug per 100 grams/millilitres.
Give your margarine a sweet twist with our brandy butter recipe.
There is a caveat to all this, however.
Where sunlight helps to produce vitamin D3 in the body, food contains vitamin D2. Both help maintain healthy levels of calcium in the body but one, Susie says, is preferred.
“Vitamin D3 is better absorbed and utilised in the body than D2,” she explains.
The takeaway from it all? These six vitamin D-rich foods are sure to help keep you healthy but the sun can’t be beaten in the vitamin D game.
