The Five Best Sources of Vitamin D from Diet

Welcome to our latest blog post looking at Vitamins and health. Today we are going to focus on Vitamin D. To see in more detail why you need Vitamin D in your diet please look at this blog post we published a few years ago.

Good levels of Vitamin D are important in a number of medical conditions but particularly fibromyalgia and multiple sclerosis.

As that previous blog states, and I feel we should re-iterate, the best source of Vitamin D is natural sunlight. We would certainly recommend enjoying a safe amount of sunlight each day during the Spring and Summer.

For this post we are going to focus on sources of Vitamin D from diet. Please also note that we are looking at food which are naturally high in Vitamin D rather than those which have been “fortified” with Vitamin D. Also note all the numbers given her , are by very definition, approximate.

So in the spirit of the music charts of yesteryear we would like to present the five top sources of Vitamin starting with Number 5!

5) Shiitake Mushrooms

Shiitake mushrooms - a sources of vitamin D

Shiitake mushrooms – a sources of vitamin D

4) Eggs

Eggs and Vitamin D

Eggs and Vitamin D

Did you know that one normal sized eggs has 10% of your daily Vitamin D needs? But please remember the Vitamin D is concentrated in the yolk so you will need to eat the whole thing. But aren’t poached eggs on toast the greatest breakfast?

3) Cow’s Milk

Cow's milk and Vitamin D

Cow’s milk and Vitamin D

In the US cow’s milk is almost always fortified with Vitamin D. But it does not have to be if grass fed.

That being said and eight once glass (or a half litre) will net you about 30% of your daily Vitamin D requirement.

2) Salmon

Vitamin D and Salmon

Vitamin D and Salmon

Just 100g or around 4 oz will give you over 20% more than you daily requirement.

So what are you waiting for? Time for sushi anyone?

Well there is just one thing. The food with the highest levels of Vitamin D.

Why not scroll down to find out!

1) Cod-Liver Oil

Vitamin D and Cod Liver Oil

Vitamin D and Cod Lover Oil

Bet you please you know that eh?

Actually one tablespoon givers you over 130% of your daily dose of Vitamin D.

But I have to say. Why bother? It tastes, well, horrible.

Give me an egg and salmon curry any day with a walk in the son and I’m happy.

But I did think you should know!

Fighting Anemia with Food – Recipes for Health. An Iron Rich Pesto!


Iron rich pesto

Iron rich pesto

Yesterday I explained that my wife and were increasing the amount of iron in our diet as she is undergoing tests for anemia.

In that blog post I mentioned that I was preparing a pesto for yesterday evening’s meal.

As it was based upon that day’s research I thought I would share it with you. While I’m not a food blogger I am a health blogger so I felt it would be suitable to share this recipe. I should mention that Mrs PatientTalk.Org described the meal as “very tasty”.

This recipe can be vegan or vegetarian according to taste.

Ingredients (serves 4)

a) 400g of Cavolo nero (also called Tuscan kale) – full of iron but also vitamin A, calcium, vitamin K and manganese.
b) 150g of water cress – again iron rich.
c) 10 Brazil nuts – a read source of antioxidants
d) Chopped garlic – to taste really but I used 2 cloves. An antibiotic often used as a folk treatment for the common cold.
e) Juice of one lemon – a great way of getting vitamin C.
f) Olive oil to taste. Olive oil is a way of lowering cholesterol.
g) Salt and pepper again to taste but go for more pepper than salt.
h) Optional but you can use a hard cheese such as Parmesan.


How to do it.

1) Strip the leafy green parts of the Cavolo nero away from any tough stalks.
2) Steam the green leafy parts for five minutes.
3) Please in your blender along side all the ingredients except for the brazil nuts.
4) Blend the ingredients till they become just a bit thicker then the consistency you like.
5) Add the brazil nuts and blend for 30 seconds.

Serve with whole grain pasta and a green salad.

If you have tried this at home please tell us what you think in the comments box. Please do feel free to