Vitamin D and Multi Cultural Groups
Vitamin D is an essential vitamin for keeping our bones healthy. We get this vitamin, often referred to as the sunshine vitamin, mainly from sunlight and also small amounts from some foods mainly oily fish, eggs and meat. Some foods have been fortified with Vitamin D – margarines with a fat content above certain levels, some breakfast cereals, soya and dairy products.
It is, however, difficult to get the required amount of Vitamin D from foods alone.
Therefore, everyone (including children) should consider taking a daily supplement containing 10 micrograms of vitamin D (400 International Units), particularly during the winter months (October to March).
Get free Vitamin D
Collect Vitamin D tablets & drops at multiple locations.
There are several groups of people who are at a greater risk of vitamin D deficiency and these groups (listed below) should take a daily 10 microgram Vitamin D supplement all year round.
- All people aged 65 and over
- All pregnant and breast feeding women
- Children under 5 years of age
- People who aren’t exposed to much sunlight for example those who cover their skin for cultural reasons, are housebound or those who stay indoors for long periods
- People from minority ethnic groups with darker skin such as those of African, African-Caribbean and South Asian origin, who require more sun exposure to make as much vitamin D
Are you getting enough vitamin D?
- Vitamin D Advice (Scottish Government)
- Vitamin D and You – Leaflet (Public Health Scotland) – Available in a range of different languages and different formats eg an audio version.
- Are you and your family getting enough vitamin D all year round (NHS Forth Valley)
- Vitamin D – Food Fact Sheet (British Dietetic Association)
- Vitamin D (NHS)
African Caribbean Nutrition Resources and Recipes
- African and Caribbean Eatwell Guide (The Diverse Nutrition Association)
- Healthy Heart Recipe Finder (British Heart Foundation) – The British Heart Foundation has a free app for iphone and android smartphone users – it has great meal options for people with high cholesterol, high blood pressure and/or diabetes. It has over 100 recipes from all over the world and a handy shopping list feature to use whilst in the supermarket. You can filter the recipes into which cuisine you wish to find eg South Asian, Chinese, African Caribbean etc…
- Eating Well with Diabetes (Diabetes UK) – This guide by Diabetes UK will help you understand what a healthy, balanced diet and make the right choices for your diabetes – this leaflet is available in different languages including African Caribbean, South Asian, Welsh and more…
- Enjoy Food – African Carribean Guide (Diabetes UK) – Booklet produced by Diabetes UK.
- Heart Healthy – African and Caribbean Diets (Heart UK – The Cholesterol Charity)
- Healthy Eating – The African Carribean Way (Blood Pressure Association) – Helping you take control of your blood pressure.
- Reducing your risk of stroke – Information for African and Caribbean People (The Stroke Association)
- Traditional Foods – Healthy Dishes (British Heart Foundation) – variations on familiar African Caribbean dishes using traditional ingredients.
South Asian Nutrition Resources and Recipes
- Healthy Heart Recipe Finder (British Heart Foundation) – The British Heart Foundation has a free app for iphone and android smart phone users – it has great meal options for people with high cholesterol, high blood pressure and/or diabetes. You can filter the recipes into which cuisine you want to find eg South Asian, Chinese, African Caribbean etc…
- The British Heart Foundation produce a number of Booklets and Guides – These resources are available in a variety of different languages: English, Bengali, Gujarati , Hindi, Punjabi and Urdu.
- Healthy Meals Healthy Heart (British Heart Foundation) – This recipe book produced by the British Heart Foundation contains over 60 easy to prepare Asian recipes. It also contains some basic healthy eating advice. Available only in English.
- The British Heart Foundation also have a range of recipe fliers available in different languages – Baked Vegetable Samosa or Low Fat Carrot Halwa.
- Healthy Eating for the South Asian Community (Diabetes UK) – Recipe Search
- Eating Well with Diabetes (Diabetes UK) – This guide by Diabetes UK will help you understand what a healthy, balanced diet and make the right choices for your diabetes – this leaflet is available in different languages including African Carribean, South Asian, Welsh and more…
- Healthy Eating and Diet Tips for South Asians (Diabetes.co.uk)
- Love your Heart – A South Asian Guide to Controlling your Blood Pressure (Blood Pressure UK) – This leaflet can be downloaded in the following languages : Bengali, Gujerati, Hindi, Punjabi and Urdu.
- Reducing your risk of stroke – Information for South Asian people (The Stroke Association)
- South Asian Background and Heart Health (British Heart Foundation)
- South Asian Eatwell Plate (NHS Forth Valley) – Flier produced by NHS Forth Valley Dietitians. Also available from Health Improvement Resource Service (HIRS) Resource Code NUT 73/L