Food rich in vitamin D

Salmon and mushroom dinner is rich in vitamin D.

Food rich in vitamin D is to counter metabolic syndrome and diabetes, and a host of other serious diseases, contributing also to the rapid progression of frailty in the older person; recommended is about 800IU per day, but some are suggesting far more to prevent illness.

This page was last updated by Bernard Preston on 9th September, 2019.

By Bernard Preston

The philosophy behind food rich in vitamin D is all about doing whatever we can to help ourselves. It springs from a dread of serious disease and a loathing of taking so much medication.

Prevention is better than a cure is a much trotted out saying, but let's face it, largely ignored. In reality the ostrich mentality is prevalent; disease will not touch me or my family and, if it does, then we are confident that our doctor has a solution.


So, where do you get vitamin D if it's so vitally important?

In the Tropics sunshine contains daily the required strength of ultraviolet light to produce sufficient vitamin D in your skin, but the chances are you live far north or south of the equator.

An outdoor life then would not be sufficient. A couch potato would be in serious trouble unless he or she ate particularly well.

There is, and rightly so, a fear of a dreadful malignant skin condition known as a melanoma; however we have gone totally overboard in trying to protect ourselves from sunshine.

It should still be the main source so that we do not have to rely totally on food rich in vitamin D for our well-being.

Plus vitamin D from sunshine gives us protection against the internal malignancies; so how do we balance these concerns?

Only mad dogs and Englishmen[1] go out for prolonged periods in the midday sun, and then screening creme may be necessary, but for the rest of the sane world, a broad brimmed hat and some full exposure to ultraviolet light on the arms and legs, but not on your face and ears, is absolutely necessary.

Take an apple and go for a stroll at lunchtime, and then you get the triple benefit.

Temporate climates and vitamin D

In Temperate regions between the Tropics and the polar regions, probably where you live, there is never sufficient sun strength to produce adequate vitamin D in winter, but during the rest of the year you can get adequate amounts.

In the Arctic and Antartica the sun is never strong enough year round; food rich in vitamin D is vital.

Ultraviolet light for vitamin D

There are two types of ultraviolet light, UVA and UVB, but only the latter generates vitamin D; both contribute to melanomas.

The proportion of UVB is greatest around midday, so one gains greater amounts of useful sunshine around noon, but early and late there is more UVA and thus the benefit to risk ratio is lower[2].

In short, a short exposure in the middle of the day is more beneficial; you need less time to get your quota and surprisingly less damage from UVA.

So, perhaps the English are not so mad after all.

  1. Bernard Preston
  2. Fast healthy dinner recipes
  3. Food rich in vitamin D

As a rule of thumb, a quarter of an hour in the sun around noon, three days a week, in midsummer would be adequate.

On the shoulders of summer, you would need half an hour.

Luckily it is fat soluble, so it's stored in the body for the long winter months when exposure to sun has far less benefit; that is when food rich in vitamin D is especially important.

So take your sunshine for a short period in the middle of the day, and then go indoors or apply sunblock. Always wear a hat and not just a peak.

Fatty fish

Fatty fish is rich in vitamin D, containing about 200-300 IU, per 100g, an average serving. Salmon is particularly rich at 360 IU. Our smoked salmon dip recipe is a delicious way to protect yourself from the ravages of these nasty diseases.

A one gram Codliver oil softgel contains only about 200 IU. You'll be shocked at the price to enable you to get enough vitamin D; sunshine is far cheaper and more effective.

Our mackerel recipes are another way to supply our needs; clearly we have to look for multiple sources on a daily basis. Disturbing comments from researchers about the ineffectiveness of taking supplements, and the dangers of unexpected consequences, like the increase in prostate cancer from taking alpha tocopherol, the most common form of vitamin E in supplements.

Luckily fatty fish is also the best source of anti-inflammatory omega 3.

"Let thy food be thy medicine, and medicine be thy food."

Hippocrates (460 - 370 BC)

  • Pilchard fish cakes ...

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Food rich in vitamin D, and moderate amounts of sunshine are necessary. These recipes for mussels are interesting if you are fortunate enough to live in a place like Holland! Shellfish in general are another good source.

Mushroom and eggs

A typical serving of mushrooms supplies about 20 IU of vitamin D, not very much; this sauteed mushroom recipe is one of our favourites. 

One egg also provides about 20-30 IU, not a huge amount but it all helps; eggs Florentine supplies not only the vitamin D but all the benefits of spinach. Adequate sunshine remains important. 

Food rich in vitamin D

Food rich in vitamin D is also strongly linked to less osteoporosis and a stronger immune system; make sure you get it from sunshine and these meals, or there's serious illness on the way.

Perhaps oddly, since vitamin D is so important for bone strength, it not normally listed in those four absolutely needed to prevent premature aging, known as frailty syndrome.

Vitamin D

So, just how much vitamin D do you need? Can you get enough from your smoked salmon dip recipe? For the first fifty years of your life, you require about 200 IU of vitamin D per day. After that, scientists advise a rapidly increasing amount to protect your bones against osteoporosis. 400-600 IU, and perhaps a lot more. More sunshine, more fatty fish, eggs, and mushrooms.

The long and the short of it...

Vitamin D is vitally important in the body to protect you against invading bugs, give you good bone strength and stimulate your immune system. Plus it has a huge role to play in the management of diabetes, and thus cardiovascular disease.

Depending on at what latitude you live (probably temperate, in which case you won't get adequate vitamin D in winter), fatty fish, mushrooms, eggs and walking benefits are absolutely vital. The alternative is colds and flu, broken bones and a weak immune system; think of food rich in vitamin D if you want to be healthy and have the protection of omega 3, and of course the very best of protein.

The more so the older you get. And maybe an occasional codliver oil softgel, and regular smoked salmon dip recipe.

Vitamin D is central in protecting our bodies from many diseases; one of them is age related macular degeneration, the most common cause of blindness in the elderly.

Acting along with two phytochemcials, lutein and zeaxanthin, vitamin D has a proven role in preventing blindness in the older person.

At lutein macular degeneration you will find a simple test you can do at home to detect the onset of AMD.

Fish soup for more vitamin D.

Nutritional value of mushrooms makes them a priceless food.

Omega 3

Your smoked salmon dip recipe is one of the richest sources of anti inflammatory omega 3, over and above the vitamin D; do you suffer from a lot of pain and anger in your joints and muscles, blood vessels and organs?

Then look to food and inflammation for the solution; enjoy these meals daily and you'll be able to get off those nasty meds, or at least drastically reduce them. Is a life without medication a pipe-dream? Not if you start thinking about subjects like food rich in vitamin D long before illness strikes.

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Did you know that anti inflammatory drugs kill about 12,000 Americans every year, just from a bleed in the gut? That's not including the increased levels of heart disease and catastrophic strokes associated with NSAIDs.

Anti inflammatory omega 3 comes in the main from fatty fish, freshly ground flax seed and walnuts; if you're not having at least one of those regularly, you will be having pain in your body.

Obesity and Multiple Sclerosis

For unknown reasons, though a vitamin D deficiency is suspected, obese children are twice as likely to develop multiple sclerosis later in life as compared to those with a normal BMI. This large study in the USA focused on women3.

1. Mad dogs and Englishmen

2. Research on vitamin D and skin cancer

3. Obesity and Multiple Sclerosis Susceptibility: A Review

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