How to boost your Vitamin D intake to protect against cancer, heart failure and flu
NEW research says sunshine does not just brighten our day but can cut our risk of developing some cancers.
The sun’s rays are turned into vitamin D when absorbed by the skin.
High levels of the vitamin have been found to lower our chances of developing liver cancer by 55 per cent, prostate cancer by 36 per cent and breast cancer by 22 per cent.
Vitamin D has also been found to protect against heart failure and rheumatoid arthritis, boost fertility, prevent diabetes and fight off colds and flu.
But in gloomy Britain, how can you get more of the “sunshine vitamin” when the sun keeps going missing?
Here, RUTH HARRISON reveals ways to boost your vitamin D by adjusting your diet.
SARDINES
They may not exactly smell D-vine but these tiny fish are packed with vitamin D.
Other oily fish such as salmon and tuna can also raise your levels – but stick to baking or steaming them because frying loses some vitamins.
MUSHROOMS
Another great source of vitamin D for vegans and vegetarians.
Choose button or shitake for the biggest boost.
EGGS
Forget the chocolate Easter variety and stock up on the free-range sort.
Scrambled, poached or sunny side up, egg yolks are high in protein and packed with vitamin D as well as other healthy minerals and vitamins.
LIVER
Not everyone’s first choice for a Sunday roast but the dish can give those vitamin levels a much-needed hike.
PORRIDGE
Oats and other breakfast cereals such as Cheerios or corn flakes are an easy way to get your vitamin D levels up.
Look for the label to check that a cereal is fortified.
ALMOND MILK
The cow’s milk substitute is a good source of vitamin D and other vitamins such as B12.
Make a batch of scones with almond milk or add it to your morning cuppa.
CHEESE
It’s good for boosting the sunshine vitamin in your bones.
Swap cheddar for full-fat ricotta cheese on your next weekly shop.
This creamy cheese has more than five times as much vitamin D as others.
ORANGE JUICE
A glass of juice in the morning can help to raise your vitamin D intake, plus it contains vitamin C to boost your immune system.
Make sure you pick a brand that is fortified.