Seeing as the days are starting to get shorter, I thought it would be a good idea to talk about Vitamin D, as this will now become more & more deficient in the coming months, As days shorten & most people rarely if at all leave the office to get out in natural day light, as this is where it is most commonly found.

Why do I need Vitamin D?

Vitamin D has several important functions.

The prevention of chronic diseases such as many forms of cancer, osteoporosis, diabetes, heart disease, hypertension.

The protection and lubrication of your bones, teeth and hair.

The regulation of cellular growth and healthy cell activity

Overall reduction of the inflammatory response, a condition known to cause many chronic diseases, from cancer to diabetes to obesity.

Protection against adult osteoporosis

Reduction in the risk of breast cancer in postmenopausal women

What can I do to make sure I get enough Vitamin D?

Try to get outside as much as possible in the coming months, especially week days as many people sit under unnatural lighting all day in offices, even if it is just for 5 – 10 minutes.

Where else can Vitamin D be found?

Many foods contain Vitamin D. Below are a small selection of foods that are packed full of it.



A small, 3½ ounce portion of this Omega-3 rich fish will give you 90% of the recommended daily amount. Currently, the FSA recommends that we eat more of these oily fishes to infuse our bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that our body cannot produce on its own.


Eggs are another food containing vitamin D in small amounts. Eating one egg will provide you with approximately 10% of your daily needs.


A small 3½ ounces portion of cooked salmon will give you 90% of the RDA. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed if possible.


Sardines are one of the best foods containing Vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for Vitamin B12, Omega-3 Fatty Acids, protein and selenium.

Shiitake & Button Mushrooms:

Surprisingly, the dried versions of shiitake mushrooms are high in Vitamin D. This may be due to the fact that these mushrooms are adept at sucking up sunlight. Shiitake is also rich in B Vitamins like B1 & B2.