Vitamin D deficiency – what foods could boost your ‘sunshine’ vitamin intake?

Posted on Jun 5 2018 - 5:57am by admin

Vitamin D – also known as the ‘sunshine’ vitamin – helps the body to control the amount of calcium and phosphate in the body, according to the NHS.

The nutrients are needed to boost the health of bones, teeth and muscles.

You can top up your vitamin D by going outside and enjoying the sunshine.

The vitamin is made in the skin when it’s in contact with direct sunlight.

But, you could also eat more vitamin D-rich foods, including oily fish and eggs.

During the winter and autumn months, you may not get enough vitamin D for the body, due to reduced daylight hours.

So, you may need to add more vitamin D-rich foods to your diet, or consider taking vitamin D supplements.

The Department of Health recommends that all adults in the UK should take a daily supplement, containing about 10mcg of vitamin D during the autumn and winter.

Alternatively, try eating more oily fish, including sardines, herring, tuna, salmon and mackerel.

“Most foods contain very little vitamin D naturally,” said medical website

“Foods that naturally contain vitamin D include oily fish, egg yolk, red meat and liver.

“Some foods are fortified with vitamin D. This means they have vitamin D added to them.

“These foods include infant formula milk, most margarines and some cereals.

“All milk is fortified with vitamin D in some countries but not in the UK.”

About 20 to 30 minutes of sunlight on the face and forearms, around the middle of the day, twice or three times a week, should make enough vitamin D for most people in the UK.

For people with darker skin and the elderly, you may need to spend slightly more time in the sun.

The sunlight has to fall directly onto the skin. Sunlight through a window won’t produce enough vitamin D.

You should avoid spending too may time in the sun, however, as its rays can be damaging.

Sunburn increases your risk of skin cancer.

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