Your A-Z of Vitamin D Sources During Winter Months

Research has revealed that more than 13 million Britons are at risk of developing serious illnesses from low vitamin D levels, which is why learning about the importance of vitamins has never been more essential.

During the cold months, it is harder to get vitamin D, with less time spent outdoors, benefitting our immune system and fighting widespread infections usually more prominent in winter.

Belle spoke to nutritionist Rob Hobson who has compiled an essential ‘A-Z shopping list’ for us to source a simple, yet highly effective list to go to the supermarket or local shop with, to help obtain our daily vitamins through food in our diet.

The essential shopping list follows recent research of 2,000 UK adults, which shockingly revealed that only 33% of Brits take daily vitamins, while just over one in four Brits (28%) believe vitamin D is important in our diets. The latest NHS advice urges the public to consider increasing their vitamin D intake from 5 micrograms to 10 micrograms.

To meet this demand, The UK and Ireland Mushroom Producers is enriching mushrooms with vitamin D, with just eight Vitamin D mushrooms providing 100% of your daily recommended intake (RDA).

The research revealed that only 34% of respondents believed mushrooms contain vitamins B and D, and only 57% believe they can achieve their vitamin recommended daily allowance through food and diet alone.

In fact, mushrooms have soared in popularity, as one of the best vegetarian and vegan friendly sources of B and D vitamins, selenium and potassium. Just four medium-sized Vitamin B12 enriched mushrooms deliver 100% of your recommended intake.

Nutritionist Rob Hobson told Belle About Town: “British and Irish mushrooms are a nutritious, versatile ingredient to incorporate into your weekly shopping basket, containing high levels of essential vitamins B and D. From button and closed cup to chestnut and portobello, there is a mushroom for every recipe to appease everyone’s tastes.

“We should all strive to consume enough vitamins in our diet, particularly as the sunshine is not strong enough to provide us with enough vitamin D during the winter. There are plenty of fruits, vegetables and protein sources containing each vitamin our body requires, and this should be prioritised when doing your weekly shop.”

In his A-Z shopping list suggestions, Rob outlines the main food sources for optimal vitamin consumption, highlighting the role of each vital vitamin:

• Apples: contains high levels of fibre, 86% water to keep us hydrated and is associated with lowering cholesterol and blood pressure
• Bananas: a good source of several vitamins and minerals, especially potassium, vitamin B6, and vitamin C
• Carrots: a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene)
• Dark Chocolate: a good source of antioxidants and flavanols
• Eggs: contain a good source of fibre and nutrients including B vitamins and selenium
• Fennel: contains fibre as well as nutrients like potassium and folate
• Ginger: loved by health and fitness professionals, ginger is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties
• Honeydew melon: contains a wide variety of nutrients and plant compounds with strong antioxidant properties, including vitamin C
• Iceberg Lettuce: A source of vitamin C, a powerful antioxidant that helps keep your immune system healthy, as well as calcium and vitamin K, a vitamin that works with calcium to prevent bone fractures
• Jackfruit: a good source of fibre, helping to keep you full and help keep your bowel movements regular
• Kale: contains fibre, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients
• Lemon: contain a high amount of vitamin C, soluble fibre, and plant compounds that give them a number of health benefits
• Mushrooms: contain high levels of vitamin B6, B12 and D, with just eight Vitamin D enriched mushrooms providing 100% of your daily recommended intake (RI)
• Nuts: good sources of fat, fibre and protein. Most of the fat in nuts is monounsaturated fat, as well as containing omega-6 and omega-3
• Oranges: essential for obtaining vitamin C to improve blood flow to the skin, delivering nutrients, water and oxygen to the body’s largest organ
• Potato: the potato’s fibre, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health
• Quinoa: rich in fibre, minerals, antioxidants and all nine essential amino acids, quinoa is one of the healthiest and most nutritious foods
• Radish: rich in antioxidants and minerals like calcium and potassium
• Spinach: contains vitamins and minerals like vitamin E and magnesium that support your immune system
• Tomato: a major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K
• Ube: a great source of fibre and potassium
• Vanilla: vanilla has fewer calories and carbohydrates than sugar, it can be used to reduce your sugar intake
• Watermelon: rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure
• Xoi Rice: serves as a good source of selenium and vitamin B5
• Yoghurt: known for containing high levels of calcium, a mineral necessary for healthy teeth and bones. Just one cup provides 49% of your daily calcium needs. It is also high in B vitamins, particularly vitamin B12
• Zucchini: packed with beneficial nutrients including Vitamins C and A, potassium, folate, and fibre. All contribute to a healthy heart by decreasing the risk of stroke, reducing high blood pressure, and lowering cholesterol