5 NATURAL WAYS TO GET A SHOT OF VITAMIN D

1. Go outside

Expose yourself to sunlight during the summer months, but do so safely.

Experts say the time required is short, and less than the time it takes to redden or burn – in practice probably around 10 or 15 minutes. Regularly going outside for a few minutes around the middle of the day without sunscreen during the British summer is recommended.

2. Eat oily fish

Salmon, sardines, herring, mackerel and fresh tuna are all recommended as vitamin D-rich foods. A healthy diet should include at least two portions of fish a week, including one of oily fish, says the NHS.

3. Buy eggs

Egg yolk is a good source of vitamin D, especially if you are a vegetarian and are therefore not getting it from other foods.

4. Red meat

Although this is a source of vitamin D, the NHS advises against eating more than 90g of red or processed meat a day (equivalent to about three thin-cut slices of roast beef, lamb or pork, where each slice is about the size of half a piece of sliced bread).

5. Don’t skip breakfast cereal

Some breakfast cereals are fortified with vitamin D. In 2011, Kellogg’s said it would add vitamin D to all its children’s cereals, for instance. Check the nutritional information on the packet to find out if the cereal is fortified and how much sugar it contains.