What foods reduce your child’s risk of allergies, coughs and colds?

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iStock_000000464908XSmallThe key to a myriad of health benefits is in one very important vitamin.
It is especially important during winter to obtain adequate amounts of vitamin D in the diet to prevent health issues.
Did you know 1 in 3 Australians are deficient in vitamin D?

People at risk of deficiency:

Dairy allergies


Kidney issues

Using steroid medication

Wearing sunscreen all the time


Darker skin

Live in low sunlight areas

Vitamin D is important for

A healthy immune system

Absorbing calcium for bone strength

Nervous system function

Muscular function

Hormone function

Cardiovascular function

Healthy skin and hair

Deficiency signs



Heart disease

Bone pain

Dental issues


Chronic immune problems – infection etc

High incidence of fractures

Autoimmune conditions

Muscular weakness

Premature aging

Hormonal issues


Food Sources

*It is advisable to try and obtain your vitamin D from daily foods first before turning to supplementation.

Oily fish such as Herring, Salmon, Tuna and Sardines (Raw fish is sushi is higher than cooked)

Beef, Ham, Sausages




Cheese, milk, yoghurt and dairy products

Soy products like milk and tofu are fortified with vitamin D

Cereals and orange juice are also often fortified with vitamin D

Supplementing, How much?

Consuming supplementation of vitamin D over long periods of time should be monitored with blood tests to avoid toxicity. The recommended daily dose of Vitamin D is 400 iu.

Vitamin D can be obtained through exposure to sunlight. 5 – 15 minutes 2-3 x wk is advised. The conversion of active forms is self regulating and therefore toxicity is not an issue.

winter cold

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