Tips To Boost Your Vitamin D Intake This Autumn
Much emphasis has been put on sufficient intake of Vitamin D over autumn months. Vitamin D is particularly important for bone health in women as it encourages production of the active hormone vitamin D3 (or calcitriol) which helps us absorb calcium from our food, via the intestines.
Calcium is involved in many body processes as well as bone health – it helps the heart, muscles, and nerves to function properly and is important for blood clotting. If we’re not able to absorb calcium efficiently from the diet, our body has to take it from stores in our skeleton, thereby weakening our bones and preventing the formation of strong, healthy new bone tissue.
Belle About Town spoke to registered nutritionist Becky Graham for her top tips on getting your fix of Vitamin D this Autumn. She told us: “Absorbing calcium is especially important as we get older in preventing osteoporosis. Studies have found that in middle aged/menopausal women, low levels of vitamin D are linked to low bone mineral density. Therefore getting adequate vitamin D is just as important calcium at preventing bone density loss and fractures.
“It’s not enough to eat calcium containing foods if you’re unable to absorb it effectively from your food! This is where Vitamin D comes in, and the necessity of getting our daily vitamin fix!” Here’s what Becky advises:
Get Outside!
Spend as much time as possible outdoors – not only is sunshine essential for vitamin D production but it helps to regulate our circadian rhythm and encourage healthy sleep. While it’s still light, walk the dog or go for a jog before breakfast, roll up your sleeves and eat lunch outside or enjoy an evening stroll before dinner.
Choose Meals Wisely
Make a habit of including a food source at every meal – try eggs for breakfast, tuna for lunch and salmon for dinner. There are plenty of foods that are natural sources of Vitamin D.
- Wild salmon – one fillet can contain up to 1000 IU (more than double our daily dose), although farmed salmon contains around half that.
- Dairy – cow’s milk is often fortified with vitamin D, it’s also found in butter, yoghurt and cheese, especially ricotta. Some alternative milks such as soya and nut milks are now also fortified.
- Eggs – you would need to eat 20 per day(!) to achieve required levels but with a wide range of other benefits make a healthy addition to any diet.
- Tuna – 1 tin contains around half your daily vitamin D requirement, tinned sardines, mackerel and herring are also good sources.
- Meat – pork, lamb and offal contain the highest levels.
- Mushrooms – are the only plant source of vitamin D, they absorb sunlight much as we do. Choose wild or those grown outdoors and keep in direct sunlight to increase vitamin D content.
- Fortified cereals – many cereals are fortified with vitamin D particularly those for children, but it’s important to be mindful of added sugars.
Supplement
Take a vitamin D3 supplement from October to March or try fortified drinks such as Get More Vitamin D which provides your recommended daily allowance of 400 IU.
