Avocado smoothie with honey and soya milk By using milk fortified with vitamin D will help increase your intake. Vitamin D is a fat-soluble vitamin, therefore consuming it with a source of good fats like avocado will help to enhance your absorption. Ingredients (1 serving) - ½ an avocado - 1 cup of soy milk or coconut milk (check the label for a unsweetened version, fortified with vitamin D) - 1 tsp of good quality honey - dash of vanilla essence (optional) - 1 scoop protein

This pate makes a great starter or snack and is ready in under 5 minutes. A portion of sardines (1 tin) on average will provide you with 44% of your vitamin d, 35% of your calcium and 61% of your omega 3 fatty acids, based on daily recommended intakes. Ingredients (2 servings) 120g for tinned sardines or smoked mackerel 3-4 tablespoons of plain Greek yogurt ½ lemon squeezed Method Blend sardines or mackerel with yogurt, lemon juice and season well with pepper. Delicious serve

There is definitely a lack of sunshine in London at the moment. Have you thought about whether or not you are getting enough vitamin D? Studies suggest that more than 50% of adults in the UK have insufficient levels of vitamin D. It is difficult to get enough vitamin D from sunlight, particularly during the winter months (Oct-May). But what role does vitamin D play in our bodies? And what dietary factors can we consider to naturally increase our vitamin D levels? What is vita