Foods to get your vitamin D in

Brits are being encouraged to include vitamin D-rich foods in their diets to boost their immune system and overall health during winter months.

Health and nutrition experts at Prepped Pots powered by MuscleFood.com have provided a list of foods that are good sources of vitamin D.

As the days grow shorter, many people find themselves spending less time outdoors and their exposure to sunlight drops significantly.

This decrease in sun exposure can lead to a deficiency in vitamin D which is an important nutrient for our overall health.

Vitamin D, often referred to as ‘the sunshine vitamin’ plays a significant role in bone health, immune system, blood pressure, cardiovascular health, as well as mental wellbeing.

An effective way to increase vitamin D levels is by eating certain foods, including fatty fish, mushrooms and eggs.

Ashleigh Tosh from Prepped Pots powered by MuscleFood.com said: “As the days are getting darker and temperatures drop, our bodies struggle to produce vitamin D through sunlight exposure.

“To combat the winter vitamin D deficiency, it’s essential to turn to dietary sources.

“By adding vitamin D-rich foods to your winter diet, you not only support bone health but also bolster your immune system and reduce the risk of chronic diseases.

“The ‘sunshine vitamin’ can also help with emotional balance and maintaining a positive mood which is beneficial for those who are struggling with the winter blues.

“Try planning your meals by incorporating foods high in vitamin D into your diet, such as fatty fish, red meat and egg yolks.”

Here are seven foods to get your vitamin D in from the team at Prepped Pots powered by MuscleFood.com:

1. Fatty fish

Fatty fish such as salmon, sardines, mackerel and tuna are vitamin D superfoods. Not only do they provide vitamin D, but they’re also a great source of omega-3 fatty acids, which have anti-inflammatory properties and are good for heart and brain health.

2. Red meat

 Red meat, including beef, pork and lamb is a good source of vitamin D. It’s also packed with other essential nutrients like protein, iron, zinc, and B vitamins. However, keep in mind that red meat should be consumed in moderation due to its saturated fat and cholesterol content.

3. Egg yolks

Egg yolks are perfect for increasing your vitamin D intake. They’re a great option because they’re very versatile and can be incorporated into various delicious recipes.

4. Cod liver oil

 Cod liver is an excellent source of vitamin D, as a single teaspoon can provide your daily recommended intake. It’s a good option for people who don’t like fish.

5. Mushrooms

Certain types of mushrooms, like shiitake mushrooms, contain vitamin D. They’re great for vegans and vegetarians, as most other natural vitamin D sources are animal-derived.

6. Fortified foods

Fortified foods are foods with added micronutrients which are not naturally present in the food. For instance, vitamin D can be added to some breakfast cereals and oatmeal to improve their nutritional value. Make sure to check the nutrition label to find out more about vitamin D content.

7. Fortified milk

Fortified milk is normal milk which contains extra vitamins and minerals. It’s perfect for daily use on cereals, in tea or coffee, or as a glass on its own.