*Source: Food Standards Australia New Zealand (2019). Some other top food sources of vitamin D include: 7 Some foods, such as eggs, provide a lot of vitamin D, while others provide smaller amounts. Regular, incidental sun exposure is the best way to maintain vitamin D levels. If you aren't getting enough sun exposure, however, then food sources become even more important. For example, if you spend most of the daylight hours indoors, are an office worker, have darker skin or are older, chances are you are more likely to have lower vitamin D levels. Latest Research on vitamin D Do Eggs Have Vitamin D?Īn average serve of eggs (2 x 60g eggs) contains 8.2µg of vitamin D (82% of the recommended dietary intake (RDI) of vitamin D), making eggs one of the highest natural sources of vitamin D. Eggs are also readily available and a much more affordable option to vitamin D supplements.
Overall, the research demonstrates the daily consumption of eggs is an effective way to help maintain vitamin D levels during winter 6. In adults consuming 7 or 12 eggs per week, vitamin D levels were maintained over the 12-week study period. New Australian research in young adults from Melbourne, has demonstrated that eating at least 7 eggs per week helps lessen the large drop in vitamin D levels that commonly occurs during the winter months 6. Respiratory Infections and the Link to Vitamin DĪ well-balanced diet and sufficient sunlight exposure are generally enough for most people to meet their daily vitamin D requirements. However, for those with vitamin D deficiency, dietary supplements may be recommended. It is however, possible to meet vitamin D needs and rectify deficiencies without supplements.Īccording to Dietitian Sharon Natoli from Food and Nutrition Australia, where possible, it is best to eat a well-balanced diet, with plenty of vegetables, sufficient amounts of fruit, whole grains, dairy foods or alternatives, healthy fats and protein-rich foods, like eggs, to meet daily nutritional needs.Studies have clearly shown that adequate intake of vitamin D is essential for bone development, skeletal health, healthy muscles and teeth and regulating the immune system. 3 Of particular concern is the 10% of these workers who were extremely deficient (<25mmol/l). 2 In one study 42% of healthy, Sydney office workers were found to have vitamin D deficiency by winter’s end. Lack of skin exposure to sunlight, dark skin, southerly latitude as well as conditions affecting vitamin D metabolism and storage (including obesity) are all risk factors for vitamin D deficiency. 1 In the cooler months, these deficiency rates rise to as high as 49% in some parts of Australia. Almost a quarter (23%) of Australian adults have a mild or moderate vitamin D deficiency.
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