A nutritionist has emphasised the importance of including more cheese in our diets starting today to ensure we receive essential nutrients during the upcoming darker and colder months. Edward Mather, a registered nutritionist at Fuel Hub, suggests adding more eggs, certain types of fish, and cereals to our meals as well. He advises against sticking to restrictive diets, particularly during the winter season in the UK when sunlight exposure, the primary source of Vitamin D, decreases significantly.
Edward explains, “Our main source of Vitamin D is sunlight exposure through a process called dermal synthesis. But, during winter months, especially in the UK, the weather becomes a bit doom and gloom and the sunny weather disappears. This reduction in sunlight exposure deprives us of the primary source of Vitamin D and as a result, dramatically decreases our Vitamin D levels.”
To counteract the Vitamin D deficiency, he recommends incorporating foods such as fatty fish like salmon and mackerel, egg yolks, and cheese into our diets as they contain a moderate amount of Vitamin D. However, as it can be challenging to obtain the recommended Vitamin D intake solely from food, Edward suggests considering Vitamin D supplements to bridge the gap during the colder seasons.
Edward highlights that following a restrictive diet can lead to various deficiencies, including those of essential vitamins like Vitamin C and iron. To prevent such deficiencies, he recommends a balanced diet that includes a wide variety of whole foods from all major food groups. Eating a diverse range of colourful foods can help ensure the intake of a broad spectrum of nutrients crucial for overall health.
In addition to Vitamin D, Edward points out that Vitamin C and iron deficiencies are common during the winter due to decreased availability and consumption of fresh produce, particularly in colder regions. Including red meat and iron-rich foods in the diet alongside frozen produce like broccoli can help maintain necessary nutrient levels throughout the year.
While obtaining Vitamin D from foods like cheese, egg yolks, and fatty fish is beneficial, Edward mentions other sources such as fortified cereals, fortified orange juice, and beef liver. However, it’s essential not to exceed the recommended daily intake of Vitamin D to avoid toxicity risks. Maintaining a balanced diet rich in essential nutrients is crucial for combating seasonal fatigue, supporting the immune system, and promoting overall well-being.
Therefore, Edward recommends prioritising nutrient-dense whole foods, such as those rich in Vitamin D and C, antioxidants, and probiotics, to boost immunity and maintain optimal health during the winter months. He emphasises the significance of staying hydrated and integrating foods like red meat, dark berries, broccoli, citrus fruits, and bell peppers into the diet to address seasonal deficiencies effectively.
In cases where dietary adjustments alone may not suffice, Edward suggests considering supplements to address specific deficiencies like Vitamin D. Seeking guidance from a nutritionist can help identify any potential deficiencies based on individual symptoms and habits, leading to tailored nutritional strategies for improved health and well-being.