02 Nov How to add extra vitamin D to your diet over the winter months
We are at that time of year again, it’s getting darker earlier, lighter later and bit by bit the temperature is starting to drop – it’s the run up to winter. Our bodies tend to make vitamin D from the sunlight, and this becomes a bit of a problem in the winter months due to the lack of sunshine. We know that it’s of the year where we need to up our Vitamin D intake, but not everyone wants to rely on taking daily supplements. Luckily, according to Shona Wilkinson, Lead Nutritionist at Nature’s Best, there are several ways that you can incorporate vitamin D into your diet to help you maintain healthy levels of the vitamin throughout the winter months.
Cook fish twice a week
Oily fish is incredibly good for you and should be part of your diet anyway, however fish such as salmon, herring, mackerel, anchovies and sardines all naturally contain vitamin D. Just by ensuring that you have fish at least twice a week will increase your uptake of vitamin D effortlessly. In addition to this, these fishes also contain Omega 3 which is an essential fatty acid and is important for cardiovascular and skin health.
Add mushrooms to your diet
Although a lot of people don’t know it, mushrooms are also a great source of vitamin D. A good thing to do would be to have a few sliced mushrooms that you keep in your fridge and can easily grab to add to whatever you are cooking. Luckily, most supermarkets have a huge variety of mushrooms so you have lots of choice.
Eat plenty of eggs
Not only are eggs a good source of protein, but egg yolks contain vitamin D. Recently the link between eggs and cholesterol was disapproved so don’t worry about going overboard with them. Scrambled or boiled eggs are always a good way to go when it comes to breakfast, and an omelette is always fail proof on those cold winter nights.
If you are worried about your vitamin D levels, then you can get a blood test from your local GP to determine how much more vitamin D you should have. You may also want to take supplements through the winter, if so then look for a Vitamin D3 supplement which is better absorbed than Vitamin D2, for more information on vitamins and supplements in the winter months, check out Nature’s Best.
If you add these foods to your weekly diet, it will go a long way to helping you increase your levels of vitamin D. However, it may not be all you need and you should speak to your GP for further advice.