food IN ASSOCIATION WITH HEALTHSPAN The sunshine vitamin We look at vitamin D, why we need it and how to get it A s well as protecting joints, maintaining healthy bones is essential for people with arthritis. Vitamin D works in synergy with calcium to aid its absorption and strengthen bones. Most of the vitamin D we get is made by our bodies after exposure to sunlight. You can get some vitamin D from foods, but only about 20 per cent can be obtained this way. Foods rich in vitamin D include oily fish, fortified breakfast cereals and eggs. Recent food surveys show that, in the UK, nearly a quarter of adults have low levels of vitamin D, which rises to 40 per cent during the months of January to March. There is some evidence to suggest that arthritis progresses more quickly in people who dont have enough of this vitamin. Top tips for getting more vitamin D n Get outside whenever the sun is shining between April and October (about 15 minutes per day) n When the clocks go back, consider taking a vitamin D supplement to reduce the risk of deficiency n Eat up to four portions of oily fish per week (two if you are pregnant), as recommended by the government. This will not only provide a source of vitamin D, but also anti-inflammatory omega-3 fatty acids n Opt for eggs at breakfast. Not only are they a source of vitamin D, but research also shows that people who eat eggs for breakfast eat less throughout the rest of the day, which can be helpful when trying to maintain a healthy body weight n Choose breakfast cereals fortified with vitamin D. They can make nutritious crunchy toppings for desserts, such as crumbles, and roast meats, like chicken n Eat canned sardines one of the only canned fish to contain a useful source of vitamin D. Try making a pasta sauce with sardines, capers, olives, garlic and tomatoes n Opt for plant milks (soy or rice) that are fortified and include vitamin D, if you cant eat dairy n Eat a boiled egg for lunch. They also make great filling nutritious snacks, as well as offering a generous source of vitamin D. Try sprinkling with paprika or celery salt. "