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BANISH VITAMIN D DEFICIENCY

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FOODS RICH IN VITAMIN D

Here on the right is a list of foods rich in vitamin D

Include some of these foods regularly in your diet.

Endeavour to obtain these foods from organic, free-range or wild sources whenever possible.

It is probably impossible for most of us to obtain all our optimum vitamin D needs from food alone.

Much will depend on how much sun exposure your skin receives on a daily basis, and if like me you live in the northern hemisphere (I live in Scotland) you are unlikely to receive a full measure of vitamin D from sunshine alone

Remember the darker your skin, the more sunshine you need on your skin to manufacture vitamin D.

The further north or south you are from the Equator the more vitamin D you will need to stay healthier due to the lack of sunshine during the winter months.

To evaluate your current vitamin D levels consider taking a vitamin D blood test. Our test is very straightforward, and we require only a small pinprick sample of blood. Blood sample can be taken at home – you do not need to visit a clinic or surgery.

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FOODS RICH IN VITAMIN D
FOOD SOURCE	VITAMIN D CONTENT
Salmon – fresh and wild caught	600 – 1000 IU of Vitamin D per 100g/3.5 oz
Salmon – fresh farmed	100 – 250 IU of Vitamin D per 100g/3.5 oz
Salmon Wild Chinook - baked	360 IU of Vitamin D per 100g/3.5 oz
Salmon Pacific ‘Chum/Keta’- fresh	590 IU of Vitamin D per 100g/3.5 oz
Salmon Pacific ‘Chum/Keta’- smoked	410 IU of Vitamin D per 100g/3.5 oz
Salmon – canned	300 – 600 IU of Vitamin D per 100g/3.5 oz
Sardines – canned	300 IU of Vitamin D per 100g/3.5 oz
Mackerel – fresh	360 IU of Vitamin D per 100g/3.5 oz
Mackerel – canned	250 IU of Vitamin D per 100g/3.5 oz
Herring – fresh	1,600 IU of Vitamin D per 100g/3.5 oz
Herring – pickled	680 IU of Vitamin D per 100g/3.5 oz
Herring – kippered	120 IU of Vitamin D per 100g/3.5 oz
Tuna – canned	230 IU of Vitamin D per 100g/3.5 oz
Halibut – fresh	600 IU of Vitamin D per 100g/3.5 oz
Cod – fresh	100 IU of Vitamin D per 100g/3.5 oz
Cod liver – fresh raw	1,350 IU of Vitamin D per 14g/1 tablespoon
Cod liver oil	400 – 1000 IU of vitamin D per tablespoon (15ml)
Catfish - fresh	500 IU of Vitamin D per 100g/3.5 oz
Oysters – wild fresh	320 IU of Vitamin D per 100g/3.5 oz
Shiitake mushrooms – fresh	100 IU of Vitamin D per 100g/3.5 oz
Shiitake mushrooms – sundried	250 IU of Vitamin D per 4 mushrooms
Egg yolk	20 IU of vitamin D per yolk
Whole Milk (3.25% fat)	97 IU of vitamin D per 8 oz glass
Jersey & Guernsey Milk	Up to 33% more vitamin D than regular milk.

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