The winter breakfast swap that can boost vitamin D – the perfect serving size explained

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Vitamin D is often referred to as the “sunshine vitamin” because our bodies can naturally create it from direct sunlight. However, during the winter months, UV rays are not strong enough in the UK, and therefore we must turn to diet in order to ensure vitamin D levels remain healthy.

The good news is that vitamin D naturally occurs in a number of foods.

Including enough of these vitamin D rich foods into a balanced diet can be enough to see you through the winter months.

Breakfast is often cited as “the most important meal of the day”, and during the winter months, it can be the perfect way to kickstart the day with a dose of the sunshine vitamin.

According to an Australian study in 2019, just one serving of eggs provides 82 percent of an adult’s recommended daily vitamin D intake.

GP Dr Ginni Mansberg said: “This could be a massive game-changer for those suffering from vitamin D deficiencies.”

She added: “In just one egg there are 13 different vitamins and nutrients, packed into just 300 kilojoules.”

However, if you are eating eggs you should be sure to eat the entire thing.

This is because the yolk is the key source of vitamins and nutrients.

While most of the protein in an egg is found in the white, the fat, vitamins, and minerals are largely contained within the yellow yolk.

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How many eggs should I eat for breakfast to boost vitamin D?

According to the Australian study, two eggs is an adequate amount to get almost all of your daily vitamin D intake.

The research concluded that an average serving of eggs equated to two 60g eggs.

They said eating two eggs of this size provides “a substantial portion of the recommended dietary vitamin D intake, proving that eggs are one of the highest natural sources of vitamin D.”

Though there have been links between eggs and heightened cholesterol levels, the NHS says there is “no recommended limit on how many eggs people should eat.”

However, they do advise people to eat them as part of a “healthy, balanced diet” and try to avoid cooking eggs with salt and fat.

Frying eggs can increase their fat content by around 50 percent.

Instead, the NHS recommends eating boiled or poached eggs cooked without salt, or scrambling eggs without butter and using low-fat milk instead of cream.

What are the signs and symptoms of a vitamin D deficiency?

People who do not get enough vitamin D could begin to suffer symptoms of a deficiency.

These are particularly common during the winter months when there are fewer sun-filled days.

Some symptoms of vitamin D deficiency include:

  • Fatigue
  • Becoming ill more frequently
  • Bone and joint pain, often in the back
  • Mood changes
  • Muscle cramps or weakness
  • Impaired wound healing

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