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Super-useful vitamin D helps us absorb calcium from the food we eat, which in turn maintains healthy bones and strong teeth. It’s also a really handy vitamin for keeping our muscles working properly – helping us balance, which is particularly important for older people.
We get the majority of our vitamin D from sunlight, when our skin is exposed to ultraviolet B rays. In spring and summer, get your vitamin D fix by exposing 10–20% of your body (arms, hands, face and neck) to the sun for about 10–15 minutes a day, being careful not to let your skin burn.
| More: How to get all the vitamins you need
During winter months, the sun’s reduced angle means we’re unable to make vitamin D from sunlight, so we need to top up our reserves with a vitamin D supplement, check with your doctor for specific needs. We can also include foods that are good sources of vitamin D to top up our reserves.
THE BEST FOODS FOR VITAMIN D:
Oily fish is rich in vitamin D. This Marinated and grilled salmon with sticky soy and citrus coating is utterly delicious – the perfect crowd-pleaser.
Boiled, poached, fried or scrambled – eggs are a great source of vitamin D. Add a little smoked salmon to these magic Poached eggs and you’re really onto a winner.
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This store-cupboard staple is a really handy source of vitamin D. Rustle up a Tuna and cannellini bean dip and snack on it with crunchy chopped veg.
Some tasty mushrooms can be high in vitamin D, and so versatile. Frazzle up in a veggie stir-fry, or go for a flavour-packed super noodle ramen. Wild mushrooms tend to be higher in vitamin D than the ones that are farmed inside.
Rich in many nutrients, sardines are high in omega 3 fatty acids as well as vitamin D. These lovely Harissa griddled sardines are a quick and easy supper, packed with flavour and full of health benefits.
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Many people struggle to get enough Vitamin D through the winter months, so supplementation is recommended, for more information visit https://www.nhs.uk/