The importance of Vitamin D and how to get more in your diet

Winter is that time of year when the days are long, and the weather is cold. We all know that the winter often means getting that dreaded winter cold, but did you know that at this time of year, and particularly between January to March, that vitamin D deficiency reaches its peak? In fact, a staggering 29 per cent of us will be vitamin D deficient. But what exactly does this mean? Why do we need Vitamin D? We answer these questions and share some ways in which you can boost those vitamin D levels.

Why do we need Vitamin D?

The main reason we need Vitamin D is to maintain strong and healthy bones. This is especially important for children. The role of Vitamin D is to help the body absorb the phosphate and calcium that is gained from our diets, which in turn strengthens our bones and teeth. Vitamin D also plays a role in enhancing our immune systems, helping to protect us from that dreaded winter bug.

Vitamin D deficiency and why it is a problem

Vitamin D deficiency should be taken seriously. This is because it can lead to many serious health problems. Bones can become weakened and soft due to a lack of Vitamin D in the body, which in turn can then cause deformities of the bone, especially in children. Your immune system can be compromised, and you are also at a greater risk of developing high blood pressure, diabetes and even depression.

How much do we need?

How much Vitamin D should we be consuming per day? Well, the RDA or Recommended Daily Allowance is that of 600 IU. The great news is that for most of the year we get all we need from exposure to sunlight. But what happens during those dark winter months? This is when we need to ensure that we have a diet that is rich in Vitamin D.

Sources of Vitamin D

So, where can we get that much-needed Vitamin D during the winter? Well, there are a small number of foods that we can eat that contain Vitamin D.

Milk and dairy produce

Vitamin D is found in all milk products, dairy spreads and eggs. So it is good news if you regularly consume these products.

Fortified cereals

All fortified breakfast cereals will contain Vitamin D. Check the back of the packet first and be sure to have that bowl of cereal every morning!

Fresh trout

Consuming fresh trout, such as rainbow trout, is also a great way to increase those Vitamin D levels during the winter. This is because a 3 ounce serving of rainbow trout has 645 IU of Vitamin D. In fact, rainbow trout has the highest levels of Vitamin D out of any fish. Trout is also rich in omega 3, which is beneficial for heart health.

If you are looking to buy fresh trout, then look no further than Mere Trout. Check out our website to find a stockist near you, buy from our online farm shop or even call in and see us at the farm shop today. If you have any questions, please just give us a call.

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