65p food to combat SAD - and 4 signs you need vitamin D
As October sets in and daylight hours shorten, many people experience a significant drop in vitamin D levels. This crucial vitamin, synthesised through exposure to sunlight, becomes scarce as we spend more time indoors and the effect of the sun weakens.
Low vitamin D levels can lead to a range of issues, from a weakened immune system and fatigue to bone pain and even an increased risk of depression. Some people may even experience Seasonal Affective Disorder (SAD).
But did you know that a 65p tin of sardines can help combat seasonal depression?
Below, wellbeing expert and owner of Miracle Leaf Agnieszka Kozlowska highlights 3 key signs that indicate vitamin D deficiency - and explains why sardines can help.
Why are sardines so good for combatting SAD?
“Sardines are fantastic for combatting SAD, as they are one of the best natural sources of vitamin D. A single serving, in fact, can provide a significant portion of the daily recommended intake. Vitamin D plays a crucial role in regulating mood and combatting depression, and sardines help boost levels that might drop due to limited sun exposure in winter months.
“They are also rich in omega-3 fatty acids, which have been shown to support brain health and reduce inflammation, factors linked to improved mental and reduce inflammation, factors linked to improved mental health and reduced symptoms of depression.”
Fatigue and tiredness
“Vitamin D plays an important part in energy production in the cells. When vitamin D levels are low, the body struggles to convert food into energy as efficiently as usual, which can lead to feelings of constant tiredness, even after a good night’s sleep. This can impact daily functioning and make even simple tasks exhausting.”
Frequent illness
“Vitamin D is absolutely vital for immune health. It helps to activate the body’s defences against infections by helping with the production of antimicrobial proteins which are key to fighting off viruses and bacteria. When vitamin D levels are low, the immune system weakens, making you more susceptible to colds, flu and other infections. If you catch a cold repeatedly, this could be a red flag for vitamin D deficiency.”
Weakness and muscle cramps
“Vitamin D deficiency can cause weakness because it plays a key role in muscle function. Without enough vitamin D, muscles don’t work as efficiently, resulting in feelings of weakness, heaviness and difficulty with day-to-day physical tasks. Muscle cramps are also common as vitamin D helps to regulate calcium, which is important for muscle contractions.”