Vitamin D, The Sunshine Vitamin!

As a runner eating a healthy, balanced diet, I'd like to think I'm getting enough Vitamin D from being outdoors a lot and eating enough foods rich in Vitamin D. However, this week Government health advisers are urging everyone to eat more foods rich in Vitamin D, such as tuna, salmon and eggs, or take supplements, in order to triple their intake of vitamin D to reduce their risk of bone disease.

Sunshine, not food, is where most of your vitamin D comes from, so this advice relates particularly to the autumn and winter, when the sun is weaker, or to people who spend a lot of time indoors, or covered up.

What is Vitamin D?

A vitamin is something that helps our body function – a ‘nutrient’ – that we cannot make in our body. Vitamin D is different because even though we call it a vitamin, it is actually a hormone and we can make it in our body.

Vitamin D helps your body absorb calcium for healthy bones and teeth. Even if you have a calcium-rich diet (for example from plenty of dairy foods and green leafy vegetables), without enough vitamin D you cannot absorb the calcium into your bones and cells where it is needed.

Vitamin D may have other important roles, for instance boosting the immune system, protecting against colds and fighting depression.

How much Vitamin D?

If you go out in the sun two or three times a week for at least 15 minutes (before applying sunscreen) in this period, your body will make enough vitamin D. During the winter, we get vitamin D from our body’s stores and from food sources.

Public Health England is advising that the average intake of vitamin D should rise from three micrograms a day to 10 micrograms to help protect people against both bone and muscle conditions, including rickets in children.

Apparently levels of vitamin D deficiency are the highest in 50 years, and one in five people has a severe deficiency.

For more information on this, check out the British Dietetic Association Fact Sheet or NHS Choices.

How can I boost my vitamin D?

Get outside! As much as possible. Feel the heat of the sun on your skin. Expose your skin to the summer sun for about 15 minutes or so each day before applying sunscreen (but be careful not to overexpose - the BDA recommends vitamin D supplements to those concerned about skin cancer and who always use a high sunscreen factor or cover up).

And eat plenty of these top #gofaster foods containing Vitamin D.

Top #GoFaster Foods Rich in Vitamin D...

1. Oily Fish - Salmon, tuna, mackeral, sardines, pilchards

Go Faster Recipe? Russian Blinis with Smoked Salmon

2. Foods fortified with vitamin D - some dairy products, orange juice, soy milk, cereals

3. Liver (Especially Beef)

Try sauteeing chopped liver with garlic and thyme - DON'T overcook unless you like eating rubber!

4. Egg yolks

Go Faster Recipe? Hot Smoked Salmon Frittata - here you have a double-whammy of vitamin D with eggs and salmon!

5. Mushrooms (especially if they have been grown under UV lighting)

Go Faster Recipe? Three Grain Rice Risotto with Mushrooms from Go Faster Food

6. Tofu

Try stir-frying with broccoli, spring onions, chilli, garlic, soy sauce and cashew nuts

7. Ricotta Cheese

Go Faster Recipe? Poached Nectarines with Vanilla Ricotta from Go Faster Food


Featured Posts
Thrilled to Announce our Link with Youth Sport Trust

Thrilled to Announce our Link with Youth Sport Trust

Vitamin D, The Sunshine Vitamin!

Vitamin D, The Sunshine Vitamin!

Sell the sizzle not the sausage!

Sell the sizzle not the sausage!

"Hands up who's had breakfast today?"

"Hands up who's had breakfast today?"

British Ski & Snowboard Development Squad gets a taste of Go Faster Food

British Ski & Snowboard Development Squad gets a taste of Go Faster Food

Vitality Run Hackney Half-Marathon and Kate Percy's Schools' Programme

Vitality Run Hackney Half-Marathon and Kate Percy's Schools' Programme

Cycling Dan makes #GoFaster lemon chicken kebabs to fuel his weekend race.

Referral unit pupils learn how to"eat like an athlete".

Top 15 #GoFaster Foods to Fuel Your 2015

Top 15 #GoFaster Foods to Fuel Your 2015

Back to School Breakfasts

Back to School Breakfasts

{"items":["5fda8e8a71fa5000178c9244","5fda8e8a71fa5000178c9249","5fda8e8a71fa5000178c9246","5fda8e8a71fa5000178c9245","5fda8e8a71fa5000178c924a","5fda8e8a27045f00175a4c9d","5fda8e8a27045f00175a4c98","5fda8e8a27045f00175a4c99","5fda8e8a27720d0017088b1d","5fda8e8a27720d0017088b18"],"styles":{"galleryType":"Strips","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":"100%/100%","isVertical":false,"gallerySize":30,"collageDensity":0.8,"groupTypes":"1","oneRow":true,"imageMargin":0,"galleryMargin":0,"scatter":0,"chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":false,"isSlider":false,"isColumns":false,"isSlideshow":true,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":120,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":true,"slideshowLoop":false,"autoSlideshowInterval":3,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_HOVER","galleryTextAlign":"center","scrollSnap":true,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":1,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":18,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":160,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"gallerySizeType":"px","gallerySizePx":220,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"showVideoPlayButton":true,"galleryLayout":5,"targetItemSize":220,"selectedLayout":"5|bottom|1|fill|false|1|true","layoutsVersion":2,"selectedLayoutV2":5,"isSlideshowFont":true,"externalInfoHeight":0,"externalInfoWidth":0},"container":{"width":220,"height":284,"galleryWidth":220,"galleryHeight":123,"scrollBase":0}}
Recent Posts
Thrilled to Announce our Link with Youth Sport Trust

Thrilled to Announce our Link with Youth Sport Trust

Vitamin D, The Sunshine Vitamin!

Vitamin D, The Sunshine Vitamin!

Sell the sizzle not the sausage!

Sell the sizzle not the sausage!

"Hands up who's had breakfast today?"

"Hands up who's had breakfast today?"

The Ridgeway School Learn To Eat Like An Athlete

The Ridgeway School Learn To Eat Like An Athlete

Kate Percy - Commando Spirit Ambassador

Kate Percy - Commando Spirit Ambassador

British Ski & Snowboard Development Squad gets a taste of Go Faster Food

British Ski & Snowboard Development Squad gets a taste of Go Faster Food

Rotary Young Chef of the Year

Rotary Young Chef of the Year

Top 3 #GoFaster Tips for Match Day Success.

Top 3 #GoFaster Tips for Match Day Success.

Jazmin Jumps For Rio!

Jazmin Jumps For Rio!

{"items":["5fda8e8a71fa5000178c9244","5fda8e8a71fa5000178c9249","5fda8e8a71fa5000178c9246","5fda8e8a71fa5000178c9245","5fda8e8a71fa5000178c9241","5fda8e8a71fa5000178c9248","5fda8e8a71fa5000178c924a","5fda8e8a71fa5000178c9242","5fda8e8a71fa5000178c9247","5fda8e8a71fa5000178c9243"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":22,"galleryMargin":0,"scatter":0,"chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":["SHOW_ON_THE_RIGHT","SHOW_BELOW"],"galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":60,"textBoxWidth":200,"textBoxWidthPercent":75,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"gallerySizeType":"px","gallerySizePx":1000,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(221,216,216,0)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","targetItemSize":1000,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":60,"externalInfoWidth":0.75},"container":{"width":220,"galleryWidth":242,"galleryHeight":0,"scrollBase":0,"height":null}}
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
  • May 2018 (2)
  • April 2018 (1)
  • January 2018 (1)
  • September 2017 (1)
  • June 2017 (2)
  • December 2016 (1)
  • November 2016 (1)
  • July 2016 (1)
  • May 2016 (1)
  • November 2015 (2)
  • October 2015 (1)
  • May 2015 (1)
  • April 2015 (4)
  • March 2015 (3)
  • January 2015 (2)
  • December 2014 (2)
  • November 2014 (2)
  • May 2013 (1)
  • Wix Facebook page
  • Wix Twitter page
  • Wix Google+ page
  • LinkedIn App Icon
Cart: (0)‏

Go to

  • Home

  • About Us

  • Resources

  • Free Resources

  • 'Eat Like An Athlete' Programme

  • Nutrition

  • News

  • Get in touch

  • Videos

  • Case Studies

  • P.T.A. Page

  • Cart

  • Testimonials

  • photos

  • More

    Schools Programme
    Making Sense of Food for Kids
    • Home

    • About Us

    • Resources

    • Free Resources

    • 'Eat Like An Athlete' Programme

    • Nutrition

    • News

    • Get in touch

    • Videos

    • Case Studies

    • P.T.A. Page

    • Cart

    • Testimonials

    • photos

    • More

      Contact us

       

      Please forward all enquiries to 

      us at info@gofasterfood.com

      Legal information

       

      All copyright belongs to 

      ©Kate Percy 2014

      Privacy Policy

      Terms of Use

      VAT no: 203 4522 55

      Competitions

      Official supplier to PTA UK

       

       

       

       

      Advertise with us

       

      We offer a range of

      sponsorship & advertising opportunities. 

      Please contact us for more information.

      Elsewhere on the web

       

       

       

      Go Faster Food

      Go Faster Food for Kids

      • Wix Facebook page
      • Wix Twitter page
      • Wix Google+ page
      • LinkedIn App Icon