Vitamin D

Vitamin D The Sunshine Vitamin

Vitamin D

Vitamin D is also known as calciferol is often referred to as the sunshine vitamin as the body in sunny conditions naturally produces this nutrient just from having the sunshine on your skin.In fair skinned people Vitamin D can be produced in only 30 minutes. Dark skinned people however take longer to produce it due to pigmentation and needs around 3 hours to achieve the same level of Vitamin D. Pure and unfiltered sunshine is required for this process, but always be careful not to take in too much sunshine.

The requirements of Vitamin D are to assist with calcium absorption and it is essential for the growth and development of healthy bones and teeth.

Also this vitamin helps to maintain a healthy heart and nervous system and lastly the phosphorus within the body to regulate. Recent research has shown improvement in cases of psoriasis, natural blood clotting, the immune system and thyroid functions.

Vitamin D Food Groups and Sources

Bread Cereal and Pulses

Bread has a good source of Vitamin D

Bread is a good source


There is a very good source of Vitamin D found within breads and cereals in the Bread, Cereal and Pulse food group. Vitamin D can be incorporated into a healthy and well balanced diet with ease because Bread, Cereal and Pulses have such a wide range and variety in the local supermarkets nowadays.

  • Bread
  • Crackers
  • Cereal Grain Bars
  • Pastries
  • Ready to eat Cereals (Fortified)

Fresh Fruits

There are no sources of Vitamin D found within the Fresh Fruits food group. Vitamin D can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin D sources available

Fresh Vegetables

There are no sources of Vitamin D found within the Fresh Vegetables food group. Vitamin D can still be incorporated into a healthy and well balanced diet though due to the other food groups having a wide range of Vitamin D sources available.

Meat and Poultry

Beef has a good source of Vitamin D

Beef is an excellent source


There are extremely rich sources of Vitamin D found within these meats in the Meat and Poultry food group. It can be incorporated into a healthy and well balanced diet with ease nowadays to to the wide range of meat and poultry available to us through supermarkets

  • Roast Beef
  • Liver

Fish and Seafood

Sardines have a good source of Vitamin D

Sardines are a good source


There are extremely good sources of Vitamin D found within the Fish and Seafood food group. It can be incorporated into a healthy and well balanced diet with ease due to having a wide range of Fish and Seafood being available in the local supermarkets nowadays

  • Cod Liver Oil
  • Mackerel
  • Salmon
  • Sardines

Dairy Produce

Milky Puddings have a good source of Vitamin D

Milky puddings are a great source


There are very good sources of Vitamin D found within the Dairy Produce food group. It can be incorporated into a healthy and well balanced diet with ease due to the amount of choices and availability with Dairy Produce nowadays.

  • Eggs
  • Margarines
  • Milk (Skimmed or Semi Skimmed is best)
  • Milky puddings