In the depths of winter, it can feel like the sun is only out for a few hours a day (if at all!).
And even when it’s shining, spending time outside in the cold isn’t many people’s idea of a good time. So how do we make sure we’re getting enough of the superstar “sunshine vitamin” – vitamin D?
Why we need vitamin D.
From building strong bones to fighting cancer, vitamin D is pretty important. “For starters, it supports bone growth and strength by helping us to absorb more calcium from the small intestine,” says nutritionist Angelique Panagos. “It also strengthens the immune system, eases inflammation and can even ward off depression. What a hero!”
Worryingly though, almost 50 per cent of us worldwide are currently vitamin D deficient. This is largely attributed to spending less time outdoors, particularly in the winter.
If you think you might need a little vitamin D boost, here are some ways make sure you’re getting enough all year around (we love it when the answer is “eat more avocado!”).
Stock up in summertime.
The very best source of vitamin D for us humans? You guessed it – the sun. Humans get about 90 per cent of their required vitamin D naturally, from sunlight exposure to the skin.
“In the summer, the sun is still our best form of vitamin D, so try to get out whenever you can,” says Angelique. “You could try exercising outside, or going for a quick power walk.”
And because vitamin D is fat-soluble, the body can stockpile some of it for a rainy day (though we would recommend rugging up and getting some sunshine in cooler months, too).
Regular sun exposure does need to be balanced with an increased risk of skin cancer, particularly in certain parts of the world and for certain skin types.
“Of course, it’s important that we stay sun-wise, so avoid sunshine during peak hours and stay covered,” suggests Angelique.
D for diet.
When we’re not seeing regular sun, health experts recommend getting about 600ug per day from our diet (about equivalent to a large piece of oily fish). But if we’re already D-ficient, that number can go as high as 2000ug per day, which is why it’s really important to have our vitamin D levels tested from time to time.
Vitamin D is not particularly abundant in the food we eat, but there are some options to try.
Eat oily fish.
Oily fish like salmon, trout, mackerel, anchovies and (Sarah’s favourite) sardines are a rich source of vitamin D. A 100g piece of salmon can give you two-thirds of your daily recommended intake, not to mention all those bonus omega-3s!
Put avocado with your eggs.
Eggs are a great way of upping vitamin D levels, while the healthy fats in avocado can help the body absorb even more. “The vitamin D is found in the yolk, so make sure you devour the whole egg, not just the whites,” says Angelique. Smashed avocado and poachies, anyone?
Eat more mushrooms.
Interestingly, mushrooms that have been exposed to sunlight while they grow – like the delicious Portobello – are an amazing source of the sunshine vitamin. Time to put these Portobello Burgers with Beetroot + Almond Hummus on the menu!
Consider a supplement.
If you’ve been diagnosed with moderate to severe vitamin D deficiency or you’re pregnant, your doctor might suggest a vitamin D supplement. Talk it through with them to find the dosage that’s right for you.
0 comments :
Post a Comment