As the clocks go back and the days get shorter, many of us might struggle with getting enough vitamin D from sunlight. According to nutrition expert Lily Keeling, there are easy ways to keep your vitamin D levels up without popping pills, and it all starts in the kitchen!
Vitamin D is essential for healthy teeth, bones, and muscles, as it helps your body absorb calcium. But with the UK’s long dark winters, it’s crucial to sneak some into your meals. On average, we need about 10 micrograms of vitamin D daily, but most of us only get around three. So, how do we bridge that gap?
Lily suggests some vitamin D powerhouses: oily fish like mackerel and salmon, egg yolks, and the often overlooked mushrooms! Yes, mushrooms grown under sunlight or a UV lamp can work wonders. Next time you’re at the supermarket, look for portobello, button, or chestnut mushrooms – they might just be your new best friends. Just 80g-100g of these tasty treats can meet your daily vitamin D needs. That’s like one portobello mushroom or just 4-5 chestnut ones!
Additionally, consider switching your milk choice. Opt for milk replacements like soy or almond that are fortified with vitamin D and calcium. In the UK, regular cow’s milk usually isn’t fortified, so making this simple swap can really beef up your vitamin D intake.
So, as we wave goodbye to long, sunny days, give your meals a little vitamin D boost. Your body will thank you for it! 🌞🍄🐟🥚