a flat lay of foods with vitamin D in

Super-useful vitamin D helps us absorb calcium from the food we eat, which in turn maintains our bones and teeth. It also supports other important systems in the body, such as our immune and muscle functions.

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 it’s recommended we top up our reserves by taking a daily supplement containing 10 micrograms of vitamin D from October through to March. Check with your doctor for your specific needs. We can also include foods that are good sources of vitamin D to ensure we reach our daily target.

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

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.

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, create a personal account on jamieoliver.com and fill in your preferences.

Many people struggle to get enough vitamin D through the winter months, so supplementation is recommended. For more information visit nhs.uk/conditions/vitamins-and-minerals/vitamin-d/ 

If you are following a plant-based diet, try to choose products that are fortified with vitamin D – you can find it in some cereals, vegetable spreads, and plant-based milk alternatives.


Tags:

Nutrition