This is the 'sunshine wellness plan' everyone should follow to boost their Vitamin D levels as we head into winter
We all know that vitamin D is vital for healthy bones, teeth and muscles as well as a whole host of other benefits like boosting our mood but the recent research identifying an association between low Vitamin D status and adverse Covid-19 outcomes has highlighted vitamin D’s role on immune health. Public Health England currently do not acknowledge vitamin D in fighting infection. They do, however, continue to recommend supplementing with 10 micrograms to support optimum health.
The trouble with vitamin D is that the body can't create it itself, the main source of it coming from direct sunlight on the skin. And given most of us aren't getting as much sun exposure as we need (hello, lockdown), many of us are falling short in our vitamin D reserves, particularly people with dark skin.
The government urges you to take supplements, especially during the winter.
As nutritionist Jenna Hope explains: "The latest research from the National Diet and Nutrition Survey (2016) suggests that 30-40% of the UK population are Vitamin D deficient. There are multiple factors which can influence deficiency, including limited sun exposure in the UK, sunscreen, limited dietary sources and dark clothing. The elderly, pregnant women and individuals with darker skin tones are also at greater risk of deficiency.
That's why a 'sunshine wellness plan' is the way forward. A sunshine wellness plan consists of a vitamin D-rich diet, getting out in the sun and supplementing with extra Vitamin D between October and March.
"Getting enough Vitamin D from the diet alone is challenging," explains Jenna, "although some sources include mushrooms, eggs, oily fish and fortified milk." And Jenna says there are hacks you can incorporate as part of the sunshine wellness plan to boost your intake. "A top tip is to leave your mushrooms on the window sill with their stalks facing the sun to increase the amount of vitamin D in the mushrooms," she said.
Whilst getting enough Vitamin D from the diet alone is extremely difficult, there are certain meal plans you can follow to ensure you're upping your intake. The perfect sunshine day on a plate includes...
- Porridge made with a fortified plant milk and berries
- A spinach and mushroom omelette with wholemeal toast
- A handful of almonds and an apple
- Salmon with broccoli, sweet potato and a salad with an olive oil dressing
*Please note this is an example of how to incorporate vitamin D rich foods into your diet. It is not recommended to follow this plan every day.
Jenna would also recommend getting outside in the sun (if we’re lucky enough to have any sun in the UK) as part of the wellness regime and add a Vitamin D supplement to your plan during certain months of the year.
"UK recommendations are to supplement with 10 micrograms of Vitamin D per day from October to March. Although due to lockdown, the current guidelines are to continue supplementing with Vitamin D if you’re not getting out in the sun," she said.
As a result of increasing your Vitamin D intake, you can expect better bone health, immune function and mood.
If you're struggling to get Vitamin D from your diet, the Vitabiotics Immunace Fizz is a gentle effervescent tablet with a carefully balanced formula of 12 essential nutrients to help support all round health & vitality. With Vitamins C and D, Zinc and Selenium which contribute to normal immune system function, it also provides an optimum level of 1000IU Vitamin D so you can be sure you're getting your fix.
Scroll down for more sunshine wellness plan hacks and read our full guide to Vitamin D's impact on your health.
Salmon, mackerel, tinned tuna and canned sardines
As well as being a good source of protein and omega-3, fish contains a large amount of nutrients, including vitamin D. Dr Marilyn Glenville suggests that you ‘should eat oily fish at least three times a week’. This ensures that you are incorporating a large proportion of your recommended vitamin D intake into your diet as a serving of salmon (75g) is the equivalent to 435 IU, whereas a can of tuna (75g) is 36 IU. Fish can be easily incorporated into salads, sandwiches and even spaghetti.
Egg yolks
Egg yolks are jam-packed with vitamins like D, as well as E and K and minerals such as calcium, magnesium, iron, potassium, sodium and selenium. Dr Glenville recommends eating six free-range eggs a week (one egg provides 32 IU) but you should limit the amount of eggs you eat if you have problems with your cholesterol.
Shiitake mushrooms
Shiitake mushrooms are considered a medicinal mushroom due to their unique health benefits. Rich in vitamin D and B, shiitakes have antiviral, antifungal and antibacterial properties and are known to reduce inflammation and protect your body against harmful viruses. Yet, these mushrooms can be easily found in supermarkets around the world. A serving of 30g provides 40 IU of vitamin D and they can be added to soup (they are often added in miso soup as well as more hearty dishes like stir-fry.
Milk, including soy milk and almond milk
The nutritional value of milk is well-known. It contains nine essential nutrients including calcium, protein and vitamin D,B and A. Only 250ml of milk provides 103 IU of vitamin D. But for those of you that are lactose-free, have no fear, soy and almond milk also contain vitamin D and can be substituted for less fat, less sugar and less calories.
Orange juice
It may come as a surprise that orange juice is considered one of the healthiest beverages on the market due to the long list of health benefits, from boosting your immune system to reducing signs of aging. A small glass of orange juice (125ml) provides 100 IU of vitamin D, however, make sure you are opting for natural orange juice without preservatives, additives or added sugar. Avoid canned or concentrate OJ as the processing loses the natural goodness.
Tofu
Tofu is derived from soybeans and is a great source of protein as well as containing all the essential amino acids and vitamin D. Tofu is proven to lower levels of cholesterol and decrease the risk of obesity, diabetes and heart disease. What’s more, it is gluten-free, low calorie and 85g of Tofu provides 80IU of vitamin D. Tofu is a staple in veggie curries or stir-fries but, if you are feeling experimental, you can substitute it for meat in a lot of your favourite meals, does a tofu and spinach cannelloni whet your appetite?
Yogurt
As yogurt is made from milk, it has many of the same health benefits. Some yogurts also contain probiotics, or friendly bacteria that boost the immune system and promote healthy digestion. Depending on the brand, 170g of yogurt is around 80–100 IUs of vitamin D. However, it can often be difficult to decide which yogurt to buy. There are so many varieties; regular, low fat or fat-free. To make the selection process simpler, always check the label for the sugar content before purchasing and some might even say the vitamin D content!
Cereals/ grains
Cereals and grains are a good source of fibre, omega-3, vitamins and minerals. But stick to wholegrain cereals as they are low in saturated fat, cholesterol-free and a good source of carbohydrate as well as protein. Steer clear of refined cereals with high sugar content as it could lead to diseases like diabetes. There is around 100IU of vitamin D in about 340g of cereals and grains.
Cheese
Although cheese is often vilified for its high fat content, it is actually a great source of nutrients like calcium and protein, providing 40IU of vitamin D in just one slice.
Oral supplements
The NHS suggests that “between late March/early April to the end of September, most people can get all the vitamin D they need through sunlight on their skin and from a balanced diet.” But what about in those winter months? Patrick Holford "recommends taking oral supplements, especially if you are older and live further North." But, there are so many different brands of supplements, how do you choose? Well, GP Dr Alanna Merrie says the most important thing is that the dose is 10 micrograms (400units). Often the supplement comes as part of a multivitamin and so the other vitamins and minerals in the tablet will likely vary the price.
Sunbathing NOT sunbeds
Sun exposure is our body’s primary source of vitamin D but remember to protect your skin, especially if you’re out in the sun for long periods to reduce the risk of skin damage and skin cancer. GP Dr Alanna Merrie stresses the risks of using sunbeds to improve your vitamin D levels. She explains that the dangers “far outweigh the benefits, as they emit high levels of ultraviolet A (UVA) which increases your risks of skin cancer but does not affect your levels of vitamin D.”
