Boost your diet
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Where can I get Vitamin D?
1. Being outside in the sun
“Sunlight, specifically UVB rays, is the best source of vitamin D. In the UK, the sunlight is most effective between late March and September. Over the autumn and winter months, sunlight is too weak to allow our skin to make enough vitamin D, which is why the government advises you take a supplement during this time.
Although there is no prescribed amount of sun exposure to produce the right amount of vitamin D as everyone is different, in the UK, 10 – 15 minutes of sun exposure to your bare skin- particularly to the forearms, hands and lower legs – should l help build up your stores of vitamin D (it’s fat-soluble, so can be stored in fatty tissue), but take care not to burn. Redness is a sign of skin damage.”
“Sitting by a window doesn’t count, as UVB rays can’t penetrate glass.”
Never be tempted to stay in the sun for longer than this without sun protection, as exposure increases the risk of skin damage and cancer.
2. Dietary sources
“Few foods contain vitamin D in sufficient quantities, so it can be difficult to get enough from your diet alone. However, you’ll find small amounts in things like oily fish (e.g. herring, salmon, mackerel, and sardines), liver, and egg yolks. Wild mushrooms are one of the richest sources. It’s also added into foods such as cereals, margarine, reduced fat spreads, milk, and some almond milk products. Look for ‘fortified’ on the label. So these foods should make up part of your balanced diet.”
“If you’re a vegan or strict vegetarian, you are at a higher risk of vitamin D deficiency as most of the foods which naturally contain vitamin D are products of animal origin. Speak to your GP, who can may test your vitamin D levels if you are suffering from symptoms.”
”You should get sufficient vitamin D by following a healthy, well-balanced diet and by getting regular sun exposure, but the Department of Health recommends taking a daily supplement during winter (including pregnant and breastfeeding women).”