Four Foods To Eat For Vitamin D

Oily fish: salmon, tuna and mackerel

New research presented this week at the Dietitians Association of Australia’s National Conference shows that vitamin D deficiency is rife in Australia. Though it's nicknamed the "sunshine vitamin", vitamin D is available in food — particularly oily fish such as salmon, tuna and mackerel. Research by Eleanor Dunlop from Curtin University also shows that 100g of cooked white fish (barramundi, basa, hoki and king dory) will deliver about half your day's vitamin D.


Once a diet demon, eggs are now a diet hero — so it's no surprise they're also great sources of vitamin D. Research indicates two large cooked eggs can provide your daily dose of vitamin D (as well as other nutrients such as selenium and folate). But make sure to eat the whole egg, including the yolk, and favour free-range hens — their exposure to sunlight means their eggs have more vitamin D.

Milk (but choose wisely)

Some brands of cow's milk are fortified with vitamin D, so keep an eye on the labels next time you're in the back corner of your supermarket. A 250ml glass of milk can provide around 10 percent of your daily requirement of vitamin D.


A large handful of mushrooms offers a significant amount of vitamin D, particularly if those mushrooms were exposed to sunlight while they were grown (look out for a "vitamin D" label). As an added bonus, those mushrooms also count as one of your daily serves of vegetables.

The sun

No, you shouldn't eat the sun — exposure to its light will synthesise vitamin D, though. But many of us don't spend enough time in the sun: Victorians are most likely to be vitamin D deficient (31 percent), and Queensland the least (12 percent). Osteoporosis Australia advises those with fair skin to spend 7-30 minutes in the midday sun each day in winter (the further north you live in Australia, the less sun you need), and 5-10 minutes each day in the mid-morning or afternoon sun in summer. (It's longer for those with dark skin.)