Vitamin D Foods: Simple Ways to Get More
Vitamin D occurs naturally in only a handful of foods, and UK public health guidance notes it can be hard to get enough from food alone through the darker months. This guide rounds up the everyday sources worth knowing about, along with simple recipes that put them on your plate.
Everyday foods with vitamin D
Oily fish
Salmon, mackerel, sardines and trout are among the richest natural sources of vitamin D - a regular portion is one of the simplest ways to top up.
Egg yolks
The vitamin D in eggs sits in the yolk, so whole eggs (not just whites) are the ones that count here.
Mushrooms
Mushrooms make vitamin D when exposed to light; some shop varieties are grown under UV specifically to boost it - check the pack.
Fortified foods
Many breakfast cereals, plant milks and fat spreads have vitamin D added. It varies a lot between brands, so read the label.
Recipes that feature these foods
Oily fish, eggs and mushrooms all star in the recipes below - tick the ingredients and add them to your basket in a tap.
Main
Herb & Almond Crusted Salmon
Oven-baked salmon under a crisp herb and almond crust. A quick, lower-carb main rich in protein and healthy fats.
Main
Buckwheat & Mushroom Risotto
A creamy, gluten-free buckwheat risotto with mushrooms and nutritional yeast. An earthy, comforting vegetarian main.
Main
Walnut & Lentil Meatless Balls
Tender meat-free balls made from green lentils, walnuts and oats, baked and simmered in tomato sauce. A comforting vegetarian main.
Main
Almond-Crusted Chicken Tenders
Crisp oven-baked chicken tenders in a grain-free almond and paprika crust. A lower-carb, family-friendly main with no breadcrumbs.
Dessert
Almond Flour & Blueberry Cookies
Soft, grain-free almond flour cookies dotted with blueberries and no added sugar. A lower-sugar vegetarian bake.
Starter
Smoked Salmon & Avocado Cucumber Boats
Crisp cucumber halves filled with avocado, hot-smoked salmon and dill. A fresh low-carb starter with clean flavours and barely any prep.
Starter
Goat's Cheese & Walnut Stuffed Mushrooms
Large mushrooms filled with goat's cheese, garlic and walnuts, then baked until golden. A low-carb vegetarian starter with plenty of savoury richness.
Starter
Smoked Mackerel Pate
Smoked mackerel blitzed with lemon, chives and olive oil for a smooth pate. A rich, dairy-free starter that fits a low-carb table.
Main
Teriyaki Salmon with Brown Rice
Sticky teriyaki salmon with brown rice and steamed broccoli. A simple dairy-free midweek supper with sweet-savoury flavour and crunch.
Main
Mushroom & Spinach Frittata
A fluffy mushroom and spinach frittata finished with parmesan. A simple low-carb vegetarian main that works hot or warm.
Main
Harissa Salmon & Chickpea Traybake
A one-tray salmon dinner with harissa, chickpeas and sweet roasted tomatoes. A gluten-free, dairy-free main with bold flavour.
Main
Vegetable Pearl Barley Risotto
Pearl barley simmered with mushrooms, leek and thyme until creamy, then finished with nutritional yeast. A cosy vegan supper with real bite.
Food first - and a top-up when you need it
Food is a great place to start, but UK public health guidance notes vitamin D is hard to get from food alone in autumn and winter, and suggests many adults consider a daily 10 microgram vitamin D supplement over those months. If that sounds like you, our vitamin D3 range is a tap away.
Browse vitamin D3 supplements →This guide is general information about food, not medical or dietary advice. If you have questions about your own vitamin D levels, please speak to a GP or a registered dietitian.