10 Ways to Boost Your Vitamin D Naturally

Are you getting enough? Not sleep, not sex… vitamin D, of course. It's a concern that's entered the public consciousness since we all took more care to cover our skin and prevent premature ageing and melanomas (which we'd never tell you not to do). But vitamin D deficiency can be a result of many different lifestyle factors, from not getting enough exposure to sunlight, to your diet or lack of absorption by the body.

The problem is, vitamin D is one of the most important vits for good health. "It has an abundance of uses, particularly as it also enhances the body's absorption of other vitamins and minerals such as calcium, iron, magnesium, zinc and phosphate" Frida Harju is the in-house nutritionist at leading health and fitness app, Lifesum explains. "It is hugely beneficial, especially when it comes to weight-loss, skin health, brain function and bone strength".

So, could you be D deficient?

Frida says there are a few clues that you might be vitamin D deficient. Here's what to look out for:

- Excessive sweating: "A sweaty head can signify a lack of Vitamin D," Frida says.

- Stomach issues: "If you have any stomach issues, fat absorption can be lower, which in turn lowers absorption of fat-soluble vitamins, such as vitamin D".

- You feel down: "Vitamin D improves levels of serotonin, which makes you feel happier".

Besides poppin' supplements – which should be used under the advise of a doctor, taking cod liver oil and making sure you see enough daylight – there are some foods that will help you boost your vitamin D levels naturally. Try adding these to your meal plans...

The vitamin D diet

1. Salmon: "This is the top hitter for vitamin D (wild salmon has higher levels of vitamin D than farmed salmon). Just half a fillet of salmon has over 1,000 IU of vitamin D, which is more than the daily recommended allowance for a person."

2. Milk: "Milk or dairy that has been fortified with vitamin D, most types of cow's milk are. You can also buy yoghurts and other dairy products that have been fortified (usually whole milk not semi-skimmed)."

3. Eggs: "Two large free-range eggs can hold about one-eighth of your recommended dose of vitamin D and also contain lots of other health benefits."

4. Mushrooms: "If you include a healthy portion of mushrooms to your meal you are looking at a significant amount of vitamin D."

5. Tuna: "Tinned fish, such as tuna or sardines contain over a quarter of the recommended amount."

6. Pork: "Particularly ribs are rich in vitamin D, but be careful about the fat content."

7. Cereals. "Similarly to milk, cereals are often fortified with vitamin D, particularly ones aimed at children, but it does vary so be careful and make sure to read the label."

8. Tofu. "One fifth of a block of raw tofu has 140 IU of vitamin D."

9. Orange juice: "One cup of fortified orange juice has more vitamin D than a cup of fortified milk, but make sure to go for a freshly squeezed juice if you can, packaged ones can be full of additives and sugar!"

10. Ricotta cheese: "Ricotta has more than five times the amount of vitamin D as other cheeses."