#21 SALMON

A tasty food that’s swimming in goodness

Winter’s on the horizon and, according to the NHS, you’ve an 80% greater chance of catching a cold, meaning you’ll want to do everything within your control to boost immunity and avoid the inevitable dripping nose.

The problem is, during the winter months we’re unable to get our daily intake of vitamin D3 from sunlight. You see, vitamin D’s synthesised by the body when skin’s exposed to sunlight. Hence, the shortfall.

As well as lack of sunlight, sunscreen, protective clothing, dark skin and age may prevent you getting enough vitamin D from the sun. And that’s important because studies show it’s vital for bone health. As noted, it also bolsters your immune system with deficiencies leading to illness.

How much?

It’s recommended you consume 400iU or 10ug a day for health purposes, but research has also shown a daily intake of 1000iU or 25ug to be beneficial in athletes and older individuals.

Where can I get my hit?

So in winter we’re unable to get our usual vitamin-D dose from sunlight. You can take a supplement but there are also a bunch of food sources containing vitamin D. For example, salmon – 360-685iU per 100g; cod liver oil – 450iU per tsp; sardines – 270iU per 100g; free-range egg yolks – 750iU per 100g. willgirling.com