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Winter Essential: Vitamin D (+Bonus Recipes!)

Why important

  • keep bones, teeth and muscles healthy

  • immune system

  • mood (avoiding seasonal affective disorder)

How do we get vitamin D?

Sunshine is the main natural source of vitamin D and we get around 80% of our needs that way and only around 20% comes from food.

Why especially important in winter

As we get most of the vitamin D we need from the sun, between October and March, the angle of the sun is too low for enough UVB rays to reach the Earth’s surface and start the production of vitamin D under our skin. So, we have to rely on the reserves of vitamin D that our body has stored up during the summer months to keep us going.

Foods high in vitamin D

  • oily fish e.g. salmon, tuna, sardine, mackerel, herring --It is recommended that you eat at least 2 portions of fish a week (140g each), one of which should be oily fish

  • fish liver oils

  • liver

  • red meats (liver in particular)

  • egg yolks

  • fortified foods e.g. cereal, fortified milk or dairy alternative

  • mushrooms (especially mushrooms that have been exposed to UVB light or left in sunlight for two hours)

Not yet a member?

Start here: 3 FREE recipes high in vitamin D.

Download PDF • 1.49MB

These are chosen from the full 25 Winter Essential Vitamin-D-rich recipes.


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