Apparently I’m grumpy when its not sunny, unfortunately I work underground where it is never sunny! I am constantly pestered to get more vitamin D by my family, so here goes I will eat more of these things…

FORTIFIED MARGARINE

OILY FISH

EGG YOLK

FORTIFIED CEREAL

This list comes from my nutrition course from a few years ago, new research is being done all the time, the NHS says… (http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-D.aspx)

OILY FISH -SALMON, SARDINES, MACKERAL

EGGS

FORTIFIED FAT SPREADS

FORTIFIED BREAKFAST CEREALS

SOME POWDERED MILKS

The options are definitely limited but it is so important that you get enough vitamin D! If you spend very little time outdoors then you need as much as the elderly or the housebound which is 10micrograms per day, this is the equivalent of 2 eggs and a salmon fillet. If this is unreasonable or you’re a vegan then you must make sure you get outside (during daylight hours) for a minimum of 20 minutes.


Other than mood improvement you need vitamin D to:

  • Promote calcium and phosphate absorption from food
  • Attain healthy bones and teeth
  • Prevent softening or deformation of bones
  • Support the health of the immune system, brain and nervous system
  • Regulate insulin levels and aid diabetes management
  • Support lung function and cardiovascular health
  • Influence the expression of genes involved in cancer development.
The bottom line:
You need Vitamin D for many things
If you can’t eat it you then you can make it when you get enough sunlight!
If you don’t get much sunlight, then make sure you eat it!


For personalised programmes email hearyouroar@hotmail.co.uk

Pre and post workout supplements from http://divisionsupply.com/ use code yourROAR20 for 20% off

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