· The Condition: When adults have a severe Vitamin D deficiency, it can lead to osteomalacia, which literally means “soft bones”. This softening causes a deep, throbbing bone pain, especially in the hips, pelvis, and legs.
· The Link: A study found that over 75% of patients with unexplained leg pain were deficient in Vitamin D. That’s a huge connection. Your body needs Vitamin D to absorb calcium and phosphorus, the minerals that keep bones hard and strong.
· The Risk: You are at higher risk if you spend a lot of time indoors, live in a climate with little sun, have darker skin, or follow a vegan diet.
🍽️ The Recipe: Honey Turmeric Baked Salmon with Lemon Butter Sauce
Since it’s hard to get enough Vitamin D from food alone, this recipe packs a punch with oily fish, which is one of the best natural sources. One serving of salmon provides over 13 micrograms of Vitamin D!
A 20-minute recipe from the Royal Osteoporosis Society:
Ingredients (Serves 2):
· 400g salmon fillets
· 1 tsp dried parsley
· 2 tsp clear honey
· 1 tsp turmeric
· ½ lemon
· 40g salted butter (chilled)
· 150g fine green beans (or asparagus/broccoli)
Method:
- Prep: Preheat oven to 180°C. Pat salmon dry and place skin-side down on a foil-lined baking tray.
- Flavor: Mix honey, parsley, and turmeric. Spread this mixture evenly over the salmon flesh.
- Top: Cut the lemon into slices (then half-moons) and lay 2-3 pieces on each fillet. Scatter the green beans around the tray. Grate the chilled butter over the salmon.
- Bake: Cover the tray with foil to make a sealed parcel. Bake for 15-20 minutes until the salmon is cooked through.
- Serve: Plate the salmon and beans. Stir the buttery sauce left in the tray and spoon it over everything. Enjoy with boiled new potatoes for a perfect meal.
It’s always a good idea to see a doctor for a blood test to check your levels. But for now, this is a great (and tasty) place to start!
I hope this explanation and the recipe are helpful. Would you like to know more about the difference between Vitamin D2 and D3 supplements?