In the UK it might not be as easy to top up on the sunshine vitamin that is Vitamin D. In fact the NHS advises us to not even bother trying to boost levels of the nutrient in our bodies via sunlight in winter, simply because they aren’t enough of the rays that we need. So this leaves us counting on our diets and supplements to ensure we get the right amount of the nutrient into our system.
Soups and starters
Thinking of meals with Vitamin D in them can be tricky, as it’s not as widely available in foods as some other minerals. But there are ways that we can get a bit creative with our recipes to increase our intake of the nutrient. Mushrooms that have been subjected to sunlight are an effective source of Vitamin D, so we can start off our three-course meal with mushroom soup. If we prefer then a salmon starter spread on crusty bread and sprinkled with lemon is another good source of the vitamin.
Mains
There are many different main courses we can prepare to give ourselves a boost and lots of them could also enhance our health in different ways thanks to their low saturated fat content. For example, tuna salad mixed with red grapes and put into pitta bread is a healthy option. Scrambled eggs wrapped in a burrito and maple glazed salmon will also up our levels of Vitamin D.
Dessert
Healthy eating doesn’t mean we have to forgo desserts – far from it. We just have to indulge in those that are packed with nutrients like Vitamin D. Berries mixed with creamy Greek yoghurt is an ideal light dessert liked by both adults and children. Vanilla bean pudding with its egg and milk content can also get us the Vitamin D we need. If we prefer a drink instead of dessert, chocolate milkshake is good for those of us with a sweet tooth, while citrus drop cocktail can round off a three-course meal nicely.
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