To top up Vitamin D in winter, eat oily fish, cheese, and tofu
The season of short days has descended — and some of them are certain to be more grey than sunny — which means getting enough Vitamin D can be a challenge for us. But it’s essential that we do, because our bone health depends on it.
Rhiannon Lambert, nutritionist and author, says, “Vitamin D is a fat-soluble vitamin that is key for the maintenance of minerals such as calcium and phosphorus. It also helps absorb calcium, which plays a vital role in forming and maintaining strong bones.”
The main source of Vitamin D is the sun — ultraviolet B radiation from sunlight can be synthesised by Vitamin D3, the active form of Vitamin D, when the skin is exposed to daylight.
FOUR MAIN BENEFITS
It helps the absorption of calcium and phosphorus. It strengthens bones. It improves brain development and function. It can reduce inflammation.
RISKS OF DEFICIENCY
Rickets in children and osteomalacia in adults. Common health problems such as constant cough and cold, tiredness, poor bone and tooth health, and low mood.
DAILY REQUIREMENT
A previous study said that everyone should get 10mcg (micrograms) of vitamin D per day. However, Lambert points out that “every person is unique, therefore, this number can vary slightly per person due to biologically how much your body needs and how much it absorbs”.
KEY FOOD SOURCES
When there’s not enough sunlight, you can get Vitamin D from the following food sources: oily fish (salmon, sardines); fresh orange juice; breakfast cereals; red meat; egg yolk; cheese; and tofu.
Vitamin supplements can also help, when taken after consulting a doctor.