vitamin D - ingredients

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 via food.

THE BEST FOODS FOR VITAMIN D:

SALMON

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.

EGGS

Vitamin D - eggs

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.

     | More: Food to keep you fit

TUNA

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.

MUSHROOMS

Vitamin D - mushrooms

Tasty mushrooms are 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.

SARDINES

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.

For more healthy content and super-useful tips, tailored just to you, create a personal account on jamieoliver.com and fill in your preferences.