Vitamin D: Which foods are the best sources of vitamin D?

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Vitamin D is crucial to the overall health and wellbeing of the body. It helps to keep your bones and teeth strong, while also maintaining healthy muscles. You could top up on vitamin D by eating certain foods, it’s been revealed.

Scientists have claimed that vitamin D could lower your risk of becoming infected with coronavirus.

Around 80 percent of all COVID patients are deficient in vitamin D, they said.

The so-called ‘sunshine’ vitamin plays a key role in protecting the body against the deadly virus.

Many people decide to take daily vitamin D supplements during the winter months, but you could also avoid a deficiency by simply eating certain foods.

Which foods are the best sources of vitamin D?

Oily fish is one of the best types of food for vitamin D, according to the NHS.

Oily fish includes salmon, herring, sardines, tuna, and many more.

For example, fresh herring could provide you with up to 5mg of vitamin D in a single 100g portion.

That’s half of the daily vitamin D the NHS recommends supplementing during the winter.


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Beef liver is another great source of vitamin D, as well as other types of red meat.

If you don’t eat fish or meat, you should consider adding more whole eggs to your diet.

Most of the protein is found in the egg white, but the egg yolk packs a large vitamin D punch.

A single egg yolk contains almost 1mg of vitamin D, although free-range eggs tend to produce the most.

“Vitamin D helps to control the amount of calcium and phosphate in our bodies,” said the NHS.

“Both are needed for healthy bones, teeth and muscles.

“Vitamin D is found naturally in a small number of foods, including oily fish, red meat, liver and egg yolks.

“It’s also found in fortified foods like breakfast cereals and fat spreads.”

Vitamin D food sources include:

  • oily fish – such as salmon, sardines, herring and mackerel
  • red meat
  • liver
  • egg yolks
  • fortified foods – such as some fat spreads and breakfast cereals

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