Vitamin D Diet: Five Fortified Foods That May Lower Your Risk of Deficiency This Winter

Vitamin D is often referred to as the “sunshine vitamin” because the skin naturally produces it in response to ultraviolet B (UVB) rays from the sun. However, as the strength of the sun’s UVB rays wanes during the UK winter, people may have to turn to food for sources of the vitamin.

While vitamin D is naturally present in a number of foods, scientists and food producers are finding even more ways to incorporate essential nutrients into foods they might not otherwise be present.

These are known as fortified foods, which are meant to improve nutrition and add health benefits.

Vitamin D is added to a variety of foods, from breakfast drinks to vegetables.

However, it is important to check the nutritional information of the foods you buy, as not all brands fortify their foods with vitamin D.

Here are five fortified foods that may lower your risk of developing vitamin D deficiency this winter.

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Some mushrooms

Increasingly, some producers are fortifying mushrooms with vitamin D.

Most mushrooms do not normally contain vitamin D because they are grown in the dark, but some suppliers have started to expose their mushrooms to UV light to produce “vitamin D mushrooms”.

Dr Justine Butler from Viva! Health told “A supermarket says that 100g of its mushrooms (about 14 button mushrooms, four to five button mushrooms, or one to two Portobello mushrooms) contain at least 10 micrograms of vitamin D.”

Some cereals for breakfast

While some breakfast cereals are known to be an unhealthy way to start the day, some low-sugar fortified options can provide an extra nutritional boost.

Popular brands such as Quaker Oats, Kellogg’s Special K and Multi-Grain Cheerios are fortified with vitamin D.

In 2018, Kellogg’s increased the vitamin D content of many of its grains to include up to half of the recommended daily allowance for adults.


Tofu is a great source of vitamin D, especially for those who cannot get their daily intake from animal products.

The amount of vitamin D in tofu varies by brand.

However, generally speaking, a fifth block of enriched raw tofu contains 120 IU of vitamin D.

Tofu is also a great source of protein.

About Keith Johnson

Keith Johnson

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