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Vitamin D is a fat-soluble vitamin found in oily fish and all dairy products. However, it is unlikely that you will be able to consume sufficient vitamin D (400 IU) through diet alone; the main part of the body's supply is formed by the skin's exposure to ultraviolet rays in sunlight (a great excuse to lounge around in the sunshine - sensibly of course!). Vitamin D plays an important part in the maintenance of healthy teeth and bones because it facilitates the absorption of calcium and phosphorus into the body.
Food | Serving size | Cals | Amount | GDA (%) |
---|---|---|---|---|
Tuna | 75g | 142 | 175 IU | 43 % |
Sardines | 100g | 220 | 272 IU | 68 % |
Salmon | 100g | 215 | 360 IU | 90 % |
Mackerel | 160g | 382 | 552 IU | 138 % |
Eggs | 61g | 90 | 20 IU | 6 % |
Butter | 10g | 74 | 5 IU | 2 % |
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