Vitamin D diet: 63p breakfast drink to avoid deficiency symptoms during winter

Vitamin D is an essential nutrient vital for bone strength, as well as boosting serotonin levels. However, in the winter months, it can be harder to come by this naturally occurring vitamin, due to the lack of sunlight.

Dr Ross Perry GP and medical director of Cosmedics UK told Express.co.uk: “The main source of vitamin D is the sun. Vitamin D deficiency has been linked to lack of energy and fatigue, so it’s only natural that getting your daily dose via the sun’s natural exposure it will boost energy levels.

“We get most of our vitamin D from sunlight exposure from around late March and early April to the end of September with simple exposure of arms and legs two to three times a week for 15 to 20 minutes.

Download our mobile app

“However in winter, the UK sunlight doesn’t contain enough UVB radiation for our skin to be able to make enough vitamin D.”

© Getty Images Woman in winter and breakfast juices

A lack of vitamin D can cause some health implications long term.

In fact, according to Beverley Richards, nutritional therapist at Optibac Probiotics, vitamin D deficiencies are “very common”.

She told Express.co.uk: “It is estimated that about one billion people worldwide do not get enough of this vitamin.”

Ms Richards added: “Vitamin D is essential for muscle, bone and immune health and so some of the symptoms of Vitamin D deficiency are: lowered immunity and thus getting sick more often, tiredness and fatigue, back and bone pain, low mood, slow wound healing, bone and hair loss, as well as muscle pain.”

With the winter months fast approaching, the golden sunshine of summer will be in short supply.

Luckily, according to the experts, there are some easy ways to incorporate alternative sources of vitamin D into your daily routine.

How to get more vitamin D into your diet during the winter.

One of the best ways to boost your vitamin D intake is through your diet.

Though fish and red meat are two widely known sources of vitamin D, the experts point out there are some lesser-known items that can boost your nutrient levels.

In fact, according to both experts, this can be done with a simple glass of orange juice at breakfast.

However, it is important to make sure the orange juice is fortified.

© DX Vitamins in food graphic

One cup, measuring roughly 237ml, of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12 percent of the recommended daily value.

Fortified food and drinks, such as orange juice, have additional nutrients added to them and are designed as an easy way to help increase the recommended daily value of vital vitamins.

Ms Richards said: “You can also find good sources in fortified foods, like fortified breads, cereals and orange juice.”

Dr Perry pointed out that some yoghurts are also fortified to include more vitamin D.

He added that “oily fish such as salmon, sardines, herring and mackerel, red meat, liver, egg yolks” are other great sources of naturally occurring vitamin D.

Alternative ways to boost vitamin D during the winter.

Dr Perry explained that vitamin D does not always have to come from food.

For those who are particularly in need of the nutrient, he recommends adding supplements into your daily routine.

He explained: “A vitamin D supplement can help with the regulation of insulin flow and balance blood sugar, allowing the body’s natural hormone cycles to function more effectively.”

When opting for supplements, it is important to understand how much you are taking.

Ms Richards said: “Make sure your supplement is of the D3, not D2 variety as this is the biologically active form of vitamin D that is more easily absorbed by our bodies.”

Internet Explorer Channel Network
News Related

OTHER NEWS

Emergency zone expanded around burning container ship

Sixteen people have been evacuated from a container ship that caught fire off the coast of Canada, according to officials. A fire broke out in 10 containers on the MV ... Read more »

Chandrababu Naidu to meet President Kovind, demand Article 356 in Andhra Pradesh

© Provided by The Times of India NEW DELHI: Telegu Desam Party (TDP) chief and former Andhra Pradesh chief minister N Chandrababu Naidu, scheduled to arrive in Delhi on Monday ... Read more »

European Tour champion golfer Fredrik Andersson Hed dies of cancer aged 49

Swedish golfer Fredrick Andersson Hed has died of cancer at the age of 49. The 2010 Italian Open Champion had retired from golf in 2015 after turning professional back in ... Read more »

Angus King: Losing climate provisions in reconciliation bill weakens Biden's hands in Glasgow

Sen. Angus King (I-Maine) said on Sunday that losing climate provisions in the Democrats’ multi-trillion dollar spending bill has weakened President Biden ahead of the 2021 United Nations Climate Change ... Read more »

Colombia's most powerful drug lord who's one of US most wanted criminals with $5million bounty on his head captured

COLOMBIA'S most powerful drug lord and one of the United States' most wanted criminals has been captured after more than ten years on the run. Dairo Antonio Úsuga David, known ... Read more »

Thief punches pregnant worker in NYC bakery, police sources say

According to police, the worker, who is a few months pregnant, tried to stop him from leaving with the items but the man pushed and punched her. Christopher Sadowski A ... Read more »

Danny DeVito joins Marvel star in Disney's Haunted Mansion reboot

Danny Devito will be joining the cast of Disney’s Haunted Mansion, the movie based on the signature theme park ride of the same name at Disneyland. © Getty Images It’s ... Read more »

BTS review – charisma and confidence from the world's biggest pop group

“We can’t see you, but we’re so glad you can see us,” beams Jungkook, breathing heavily. BTS – the world’s biggest pop group – have just opened their performance at ... Read more »

Sisters Take 1969 Ford Bronco on 1,500-Mile Rally to Honor Their Dad

Rochelle Bovee and Melissa Vander Wilt are sisters with an unusual musical background: they’re the daughters of an award-winning yodeler. Vander Wilt took her heritage a bit further and once ... Read more »

EastEnders spoilers for next week - Stacey face-off with Janine and new arrival

It’s time for the return of a fan-favourite on EastEnders next week. As actress Lacey Turner is back full-time from her maternity leave, that means Stacey Slater is back on ... Read more »

Philadelphia-area transit union authorized to call strike

PHILADELPHIA (AP) — Workers for the Philadelphia-area transit system have voted to authorize a strike next month if an agreement isn’t reached on a new contract. The Transport Workers Union ... Read more »

Gary Neville on Man Utd's Liverpool humiliation: 'Solskjaer's players capitulated... pressure intolerable'

Neville reacts to Old Trafford embarrassment as Mo Salah scores hat-trick in 5-0 Liverpool thumping: "The board have made everyone aware that they are steadfast in their support of the manager and that he stays. Results like this undermine that, there's no doubt. This is sobering" Read more »

Ed Sheeran tests positive for COVID 19; Reveals quarantine plans to fans

© Provided by Pinkvilla Ed Sheeran has taken to his official social media platform to reveal that he has tested positive for COVID-19. The singer, 30, has posted about the ... Read more »

India vs Pakistan Live score, T20 World Cup 2021: All-round PAK Thrash IND by 10-wicket

© Provided by News18 India vs Pakistan Live score, T20 World Cup 2021: All-round PAK Thrash IND by 10-wicket India vs Pakistan, Live Cricket Score, T20 World Cup 2021 Match ... Read more »

India take the knee, Pak have hands on heart before showdown

© Provided by The Indian Express On the world stage, India took the knee. After they were asked to bat after Pakistan won the toss, the Indian players did it ... Read more »

India vs Pakistan ICC T20 World Cup 2021 Live: Babar, Rizwan power PAK to 10-wicket win over IND

23:02:55 IST Rizwan gets off to a blistering start in the over with 6,4,4 off the first three deliveries. With three runs needed he flicks the 4th ball to long-on ... Read more »

Divyanka Tripathi, Aly Goni and other celebs enjoy at the grand sangeet ceremony of Shireen Mirza; PHOTOS

© Provided by Pinkvilla It is TV actress Shireen Mirza’s happiest day of her life as she will be getting married today. The actress is having a spectacular destination wedding ... Read more »

Pelosi stays mum on reelection bid

Will she stay or will she go? House Speaker Nancy Pelosi declined to answer when asked on Sunday if she planned to seek another term next year. “You think I’m ... Read more »

GOP lawmakers' Twitter censored after calling Rachel Levine a man

Republican Reps. Jim Banks and Marjorie Taylor Greene were censored by Twitter after they referred to U.S. Assistant Secretary for Health Dr. Rachel Levine as a man instead of a ... Read more »

SADC not doing enough to address concerns of eSwatini citizens - Pudemo

© AFP FILE: A victim of a police brutality, who was shot by Swazi Special Police Unit’s Operation Service Support Unit (OSSU), is carried away on a stretcher in Mbabane, ... Read more »

'Sign him and make him captain', 'I'll drive him to Newcastle' - Many NUFC fans buzz over news

© Provided by This is Futbol Conor Coady Plenty of Newcastle fans were left buzzing after links with Wolves captain and England international Conor Coady emerged. According to Alan Nixon ... Read more »

Tottenham boss Nuno Espirito Santo insists he has no regrets over late substitutions in West Ham defeat

© AFP via Getty Images nuno Nuno Espirito Santo admitted Sunday’s defeat at West Ham “hurt” but insisted Tottenham were the better side. Spurs suffered a fourth London derby defeat ... Read more »

Setback for Ireland's Jamie McGrath

© Alamy Stock Photo Jamie McGrath of St Mirren is treated by physio and first aid staff. THERE WAS concern for both St Mirren and Ireland after Jamie McGrath picked ... Read more »

Watch: Things turn toxic at Old Trafford as fans show ultimate disrespect to Solskjaer

© Provided by Extra.ie United Fans Leaving The wheels appear to be coming off for Ole Gunnar Solskjaer’s Manchester United following their destruction at Old Trafford at the hands of ... Read more »

FCB siegt an traurigem Tag für den Klub – Sion gewinnt das Rhone-Derby in Genf

© GEORGIOS KEFALAS/keystone-sda.ch Basels Arthur Cabral jubelt nach dem 2:0 im Fussball Meisterschaftsspiel der Super League zwischen dem FC Basel 1893 und dem FC Lugano im Stadion St. Jakob-Park in ... Read more »

Australia wants deeper energy ties to help Taiwan decarbonise, amid China tensions

Photograph: Joel Carrett/AAP The Australian government says it wants to help Taiwan decarbonise its economy, flagging this as the next area of cooperation with the democratically ruled island, amid ongoing ... Read more »

4:2-Triumph gegen Biel: Lausanne besiegt den Heim-Fluch

© Bereitgestellt von Blick Lausanne besiegt den Heim-Fluch Das Spiel: Es ist eine Stockschaufel am falschen Ort, die diesem Duell die Richtung vorgibt. Im Powerplay verliert Biels Hügli die Scheibe, ... Read more »

Foreign Secretary rebuked by China for expressing concern over political freedoms in Hong Kong

Foreign Secretary Liz Truss pictured at the Conservative Party conference earlier this month – Bloomberg China sharply criticised Liz Truss after the Foreign Secretary spoke out in defence of political ... Read more »

Seltener Lausanner Heimsieg und seltene Bieler Auswärtsniederlage

© KEYSTONE/CYRIL ZINGARO Der Lausanne Hockey Club kommt im einzigen Sonntagsspiel der Eishockey-National-League zu einem seltenen Heimsieg. Die Lausanner schlagen den EHC Biel 4:2. Vier der letzten fünf Heimspiele in ... Read more »

Real baut Serie aus: Alaba-Hammer versenkt Barça im «El Clasico»

© Bereitgestellt von Blick Alaba-Hammer versenkt Barça im «El Clasico» Am Sonntag Barcelona – Real Madrid 1:2Der «El Clasico» ist fest in den Händen von Real Madrid. Die vergangenen drei ... Read more »

Real zum vierten Mal in Folge Clásico-Sieger

© KEYSTONE/EPA/Enric Fontcuberta Real Madrid besiegt den FC Barcelona zum vierten Mal in Serie in einem Clásico der Meisterschaft. Die Königlichen setzen sich im Camp Nou in Barcelona 2:1 durch. ... Read more »

Luzern gewinnt erstmals, auch Basel mit Heimsieg

© KEYSTONE/MARCEL BIERI Als letztes Team der Super League kommt der FC Luzern am Sonntag zu seinem ersten Saisonsieg. Die Innerschweizer setzen sich in der 11. Runde daheim gegen den ... Read more »

Basel kommt sicher zum Heimsieg

© KEYSTONE/GEORGIOS KEFALAS Der FC Basel kommt in der 11. Runde der Super League zu einem ungefährdeten Heimsieg. Der ungeschlagene Leader gewinnt gegen Lugano mit 2:0. An seine Grenzen musste ... Read more »

Krawalle nach Super-League-Spiel: St. Galler Fans attackieren Luzerner Polizei mit Petarden

Vor und nach dem Spiel zwischen dem FC Luzern und dem FC St. Gallen kam es am Sonntagnachmittag zu Scharmützeln. Die Polizei musste gewaltsam eingreifen. © Bereitgestellt von Blick St. ... Read more »

Alaba schiesst Barcelona bei seinem Clásico-Debüt ab

Diashow ein Real-Neuzugang David Alaba jubelt bei seinem ersten Clásico. Mit einem wunderschönen Tor erzielte er das 1:0 für Real Madrid gegen den FC Barcelona. Aguero erzielte in der Nachspielzeit ... Read more »

Man Utd 0-5 Liverpool: Mohamed Salah hits hat-trick and Paul Pogba sees red in shambolic Man Utd show to pile pressure on Ole Gunnar Solskjaer

Report as dazzling Liverpool inflict calamitous defeat on 10-man Manchester United; Mohamed Salah scores hat-trick to add to goals from Naby Keita and Diogo Jota; Paul Pogba sent off just 15 minutes after coming on; pressure builds on Ole Gunnar Solskjaer Read more »

Couple in battle to stop developer taking 10ft of land in their garden to build new housing estate

A COUPLE are fighting to stop a developer from taking ten feet of land in their garden to build a new housing estate. Laura and John Allen in their 70s say ... Read more »

Magnitude 3.6 earthquake rattles LA

A magnitude 3.6 earthquake was reported near Los Angeles early Sunday morning. © Getty Images Magnitude 3.6 earthquake rattles LA The quake had a magnitude of 3.6 and a depth ... Read more »

NFL weather forecast: Colts-49ers, Saints-Seahawks to see heavy rain, wind in Sunday, Monday prime time games

Umbrellas and ponchos will be a must for fans looking to attend either of the NFL’s two prime time Week 7 games. Weather forecasts are calling for rain and significant ... Read more »

Kendrick Bourne throws TD, Pats up 7-0

© Provided by NBC Sports The Patriots pulled out a trick play to get on the board early in Sunday’s game against the Jets. Wide receiver Kendrick Bourne caught a ... Read more »
On free-english-test.com you will find lots of free English exam practice materials to help you improve your English skills: grammar, listening, reading, writing, ielts, toeic