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Wild Salmon and The Sunshine Vitamin – D
By Nutritional Therapist Roisin Cooke, lecturer at CNM (College of Naturopathic Medicine) in Edinburgh.

It has been reported that the majority of the UK population have insufficient amounts of vitamin D.  With winter approaching it is not a bad idea to remind ourselves how important this vitamin is, and of just a few of its benefits.

Why you need it
-synthesis of cholesterol (to help keep arteries clear)
-modulating  immune response (fewer allergic reactions)
-controlling blood sugar (reduces risk of weight-gain and diabetes)
-regulating mood (increases our sense of wellbeing).

What you find it in
The best source of vitamin D is exposure to sunlight (UVB). However, modern lifestyles where we spend less time outdoors, living in far northern latitudes like Scotland, ageing, city living, dark skin, and use of sunscreen are some of the factors that reduce the body's ability to synthesize vitamin D.
Few foods contain vitamin D and food sources alone are insufficient to meet daily vitamin D requirements. Salmon, mackerel, sardines, herring, and trout are particularly rich sources, with wild salmon providing 500-1000 IU vitamin D per 100 g.  An adult would need to eat 2-4 servings of wild salmon a day to maintain daily vitamin D requirements!  Consider supplementing, but be sure to take advice from a qualified Nutritional Therapist.

Seasonal Tip
Stir fry some Wild salmon with five spice, shitake mushroom, cabbage, ginger, garlic, onion, scallions and add some green tea to make an immune boosting, tasty dish.  Alternatively plan a sunny winter break!


Vitamin D is required to support some key health functions including:

-calcium absorption (for healthy teeth and bones)

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