Vitamin D is crucial for runners. It not only helps to boost your immune system and bone health, but it helps your muscles reach optimal performance. The sun is the best source of Vitamin D but these 6 vitamin D rich foods can help you keep your vitamin D levels up when sunlight is in short supply during the winter months.
1. Fatty fish
After the sun, fatty fish like sardines, salmon and tuna are the best natural source of vitamin D. One can of tuna is enough to give you 86% (386IU) of your daily-recommended allowance of vitamin D. Fatty fish are also a great source of omega 3 making it perfect for runners.
Eggs are the food that keeps give giving. Not only are they great breakfast food for runners, they are also great for topping up your vitamin D levels. One egg yolk has 40IU of vitamin D, not much compared with fatty fish but enough to get you started.
2. Fortified orange juice
Since there are so few natural sources of vitamin D, vitamin D is added to other foods such as fortified orange juice. Just one glass of fortified orange juice is enough to give you 10% of your daily allowance of vitamin D. Orange juice is also a great source of other vitamins and minerals such as vitamin C which can help boost your immune system.
4. Fortified milk
Similarly to orange juice, you can find milk that has been fortified with additional vitamins and minerals. For example, soy milk is fortified with vitamin D2, which is a vegan form of Vitamin D. One glass of Alpro’s Soya Milk has 15% of your vitamin D recommended daily allowance.
5. Fortified cereal
Some popular cereals such as Quaker’s Oats, Kellogg’s Special K and Multi Grain Cheerios are fortified with vitamin D. Enjoy a bowl of cereal with fortified soya milk and a glass of orange juice to get half of your recommended allowance of vitamin D all before lunch time.
According to scienists, mushrooms exposed to UV light naturally generate vitamin D. This means that mushrooms are a great source of vitamin D with just 100g of mushrooms containing 212IU of vitamin D, around 50% of your recommended daily allowance.