Sunshine on a Plate: My Top 5 Vitamin D

January 10, 2024

I have just found out that I need more vitamin D!  And before I rushed to the chemist to get a tablet that would take all my problems away.

Here is how to get sunshine on a plate:

Vitamin D, often referred to as the “sunshine vitamin,” playing a huge role in maintaining strong bones, supporting the immune system, and promoting overall well-being.  I hate the sun. It’s probably because I am fair and get sunburnt very quickly. So, when I am out, I lather my body with SPF 50 sunblock.  So, I am rarely in the sun. But I have found that eating the below in moderation is helpful for my health.


Yummy! Seafood lovers, rejoice! Fatty fish like salmon, mackerel, and trout are outstanding sources of vitamin D. Just a small serving can provide your body with a significant portion of its daily vitamin D needs. Additionally, these fish are rich in omega-3 fatty acids, contributing to heart health.

Anchovy Fish

Cod Liver Oil:

While not everyone’s favourite, cod liver oil is a potent supplement that boasts an impressive vitamin D content. A small spoonful can go a long way in meeting your daily requirements. It’s also a good source of omega-3 fatty acids and vitamin A. And I can guarantee you it’s cheaper than buying Vitamin tablets.


Eggs are not only versatile but also an excellent source of vitamin D, particularly in the yolk. Whether scrambled, boiled, or as part of a Savoury omelette, eggs make a delicious and nutritious addition to any meal. They are also helpful as they are protein if you are fasting or on a banting diet. But remember too many eggs does increase your cholesterol! Everything in moderation, right?


Mushrooms are one of the few plant-based sources of vitamin D. When exposed to sunlight or UV light during their growth, mushrooms produce this important nutrient. Incorporate a variety of mushrooms like shiitake and maitake into your meals for a flavourful and healthy twist. Is there anything more delicious than a shroom risotto?



Cheese lovers can rejoice, as certain types of cheese, such as Swiss and cheddar, contain notable amounts of vitamins. Sprinkle some cheese on salads, melt it over vegetables, or enjoy it as a snack for a tasty way to boost your vitamin D intake.


Ensuring an adequate intake of vitamin D is crucial for maintaining overall health and well-being. By incorporating a variety of these delicious and nutrient-rich foods into your diet, you can enjoy the benefits of this essential vitamin. Whether you’re a fan of seafood, eggs, or plant-based options, there are plenty of choices to suit every palate and dietary preference.

 So, let these vitamin D-rich foods be your pathway to a healthier and happier you for this 2024!

Sunset over the sea

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