Dr Denise Furness, Molecular Geneticist and Medical Researcher, says that research has proved vitamin D to be essential in supporting calcium absorption and bone health. And low levels of vitamin D may increase the risk for osteoporosis and fractures later in life.
So, how can you get more vitamin D this winter?
1. Explore the great outdoors
“Aim to spend more time outside, such as going for a walk during your lunchbreak or opting for outdoor weekend activities like taking the kids to the park, watching a local sports match or simply doing some reading out in the backyard.”
2. Enjoy a cheese platter (or two)
“If you can tolerate dairy, fortified milks and cheeses are a great way to get vitamin D into your diet. Other vitamin D and calcium enriched foods include red meat, eggs, mushrooms and cereals. These foods can help top up your levels, particularly in winter when there is less sunlight.”
3. Supplement your diet
“Consider boosting your vitamin intake through supplementation of vitamin D and calcium. These additions to your diet can help support the absorption of vitamin D, maintain strong, healthy bones and reduce the risk of osteoporosis in later life.”
4. Eat oily fish
“For any fish lovers, try eating oily fish such as wild-caught salmon, that contains higher levels of vitamin D. If you’re not a fan of fish, dairy foods and egg yolks contain vitamin D, too. However, it’s important to note that it is unlikely you will achieve adequate vitamin D levels through foods alone.”
5. Try an alternative
“If you don’t like fish consider supplementing with cod liver oil that contains vitamin D, vitamin A and omega 3 fatty acids. Vitamin A works together with vitamin D to help ensure that your genes function properly and it is thought to be involved with vitamin D metabolism. Vitamin A, D and omega 3’s together support eye health, brain function and may even help to reduce chronic inflammation that is an underlying factor of some chronic diseases.”
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