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Our nutritionist covers: topping up on Calcium

As spring is well underway here in London, the lovely, warming spring sunshine that invites us all to out outside and frolic in the fresh spring air, again lifts us in spirits and energy levels. Well, maybe not frolic, but certainly to enjoy being out and about more than in the dead of winter.  The added sunlight is a cheer me up, but also a great source of vitamin D. Which our bodies need to keep our bones, muscles and teeth healthy – but only together with calcium and phosphorus, will the body be able to keep up this important maintenance work.

So the sunshine, together with a calcium and phosphorus rich diet, can keep your body safe from osteomalacia and damaging falls – but how do you know you’re getting enough of this powerful trio?

As these vitamins work in close collaboration with each other, it makes sense to cover them together – so that it’s easier to combine sources to ensure better balance in the body.

nutritionist covers: vitamin d

Vitamin D

For vitamin D, aim to go outside for 15 minutes, two or three times a week between 11am and 3pm without sunscreen should be enough to produce sufficient vitamin D, but only between April and September as during the winter months, the sunlight isn’t strong enough to produce vitamin D through the skin this far up north. So during the winter months, all adults and children over 1 should consider taking a supplement containing 10 micrograms of vitamin D each day.

Food sources of vitamin D include:


Phosphorus is also an essential nutrient, required for bone health, strong bones and teeth, proper functioning of cells, regulation of calcium, and for making ATP (a molecule which provides energy to our cells). It can be found in many food items, but is especially high in animal proteins, also found in dairy products, nuts and seeds as well as whole grains and legumes. Adults need 550mg of phosphorus a day.

Food sources of phosphorus include:

Many processed foods also contain phosphate additives that are used to enhance the taste or texture or prolong shelf life.

Sea Buckthorn is good addition to diet since it has many many other benefits, Sea buckthorn for instance:


Calcium has many functions in the body, beyond just the bones and teeth – it also maintains a healthy communication between the brain and other parts of the body. So quite an important mineral, I’d say! The current calcium recommendation is 700mg per day for adults. Calcium is found naturally in many foods and is also added to certain food products.

Food sources of calcium include:

So, as you can see from the list above, there are plenty vegan sources of calcium to choose from, along with the more traditional dairy products. Perhaps unreasonably surprising sources are the dried figs and sea buckthorn. Sea buckthorn also has the rare B12 vitamin which occurs in meat products. As many vegetarians and vegans already probably know B12 should be added to the diet either by supplements or eating foods as Sea buckthorn or spirulina.

Hopefully this helps you realise, that by eating a varied diet and combining ingredients, you can easily get lots of colours, vitamin and minerals as well as tastes and textures into your meals.

Golden trio

These vitamins and minerals work tirelessly in your body to keep it functioning at it’s best and therefore ensuring you have a steady inflow of the foods that will keep your frame solid, is important work.


To top up on all three of these nutrients, make yourself a long, tasty smoothie with a few scoops of sea buckthorn (for calcium and phosphorus) and cashews (for phosphorus) and fortified yogurt or milk (for calcium and vitamin D), banana (for sweetness) and enjoy it in the lovely, warming spring sunshine!

here’s some other Sea buckthorn recipes for you to try

Mango, Sea buckthorn & Cashew smoothie | For inner sunshine

Cleasing orange & carrot smoothie

Arctic Sea buckthorn is exclusive to our website only & lovely people at Life by Equipe. We’ve used over half a kilo of fresh arctic Sea Buckthorn berries in the 50g bag. There’s up to 20 teaspoons in there so quite a long lasting source of vitamins and nutrients. Also in a well absorbing food form. With a code ARCTICBERRIES you will get 15% off your next order. Can be paired with free shipping on orders over £28 UK & £58 international.

Explore more here 

The article is written by registered nutritionist, Taru from ArcticNut. You explore more of her services here.

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