Vitamin D & Mental Health

Our vitamin D levels affect the regions of the brain that govern learning, memory, and mood.

Research shows that people with low levels of Vitamin D are up to 11 times more prone to depression than people with normal levels of the vitamin.

So if you are prone to feeling tired and low (especially during the winter months) and you feel you could do with a memory and concentration boost it's a good idea to ensure your diet contains in vitamin D rich foods each week and you get out in the fresh air regularly.

Foods that provide vitamin D include:

  • Fatty fish, such as tuna, mackerel, and salmon

  • Beef liver

  • Cheese

  • Mushrooms

  • Egg yolks


Vitamin D Rich Oven Baked Salmon, Asparagus and Cherry Tomato Recipe

Serves 2

  • 2 (6 oz) skinless salmon fillets

  • Handful of asparagus , tough ends trimmed

  • 2 Tbsp olive oil

  • 2 cloves garlic , minced

  • 8 Cherry Tomates

  • Salt and freshly ground black pepper

  • 1 lemon thinly sliced

  • Fresh dill sprigs , or chopped fresh thyme, rosemary or parsley

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1. Preheat oven to 400 degrees.

2. Cut 2 sheets of aluminium foil and divide asparagus into 2 equal portions and layer in centre of each length of foil.

3. In a small bowl stir together the oil with the garlic and drizzle 1 tsp of this over the asparagus then sprinkle with salt and pepper.

4. Layer the salmon fillets over the asparagus, then drizzle each salmon fillet with 1 tsp of the olive oil mixture and season top with salt and pepper.

5. Place the tomatoes in the foil and the wrap sides of foil inward over salmon then fold in top and bottom of foil to enclose.

6. Place foil pouches in a single layer on a baking sheet.

7. Bake in preheated oven until salmon is cooked through, about 25 - 30 minutes.

8. Unwrap and serve warm with a small serving of creme fresh if desired.

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