Foods to pack more Vitamin D in your diet to defend against winter colds

It’s easy to feel low as the days grow shorter and there’s a lot less sun – one of the reasons for this can be a lack fo Vitamin D.

The vital nutrient is absorbed less during the winter and a deficiency can lead to low mood as well as a host of other health concerns.

Despite the availability of Vitamin D packed foods the the National Diet & Nutrition Survey (NDNS) found that 17% of UK adults have low vitamin D status, with 26% of 11-18-year olds lacking in vitamin D making our teens the most deficient age bracket.

But, not to worry as there are plenty of ways to boost your Vitamin D absorption that don’t require you to lie outside in freezing weather. All it takes is a few extra ingredients in your daily diet.

Here at The Daily Star, we spoke to registered Integrative Nutrition Health Coach Kathryn Danzey, the founder of Rejuvenated, who emphasised the importance of Vitamin D.

Kathryn said: “Vitamin D is an essential vitamin for the absorption of calcium, bone development and a healthy immune system.

“Although our body doesn’t produce it naturally, ultraviolet rays stimulate the production of this precious vitamin.

“Certain foods contain Vitamin D, these include salmon, crimini (chestnut) mushrooms and some fortified foods including milk, tofu, yogurt and breakfast cereal.

“However, the government recognises that most of us don’t get enough Vitamin D and recommend that we take a daily supplement.”

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If you’re trying to get more Vitamin D into your kids then try and choose a cereal which is fortified with vitamin D such as Corn Flakes, Rice Krispies, Fruit n Fibre or even Coco Pops. Plus, if you prefer toast, Kingsmill 50/50 Vitamin Boost is enriched with Vitamin D too.

Cows’ milk is not fortified with Vitamin D in the UK, unlike in some other countries, but many plant milks like soya are. With this in mind, regularly eating a portion of oily fish, scrambled eggs or fortified yoghurt will make sure your family is getting the Vitamin D they need.

Previously, we found out how to make the perfect scrambled eggs which will make you everyone's favourite breakfast chef.

So, now there's no excuse for the teenager to be extra grumpy…

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