Vitamin D (ViD) possesses a range of health advantages, such as keeping bones and muscles strong, boosting your immune system and promoting proper heart health. The most common source of vitamin D is from sunlight. However, achieving proper levels of vitamin D on sunlight alone can be a difficult task in the wintertime, given the shortened days and cloudy weather.
With this in mind, it’s vital to find alternative methods for maintaining your vitamin D levels during winter. One of the next best ways to achieve proper ViD intake is through your diet. Use the following dietary guidance to ensure adequate ViD intake this season:
- Proteins—Oily fish (eg mackerel, herring, salmon, sardines and trout) and egg yolks contain high levels of ViD. Consider prioritising these forms of protein in the winter to achieve your necessary intake.
- Fortified foods—A variety of fortified foods possess added ViD—including breakfast cereals, yoghurt and milk. Be sure to look for food items that have been fortified with vitamin D during your next trip to the grocery store.
- Oils—Apart from providing nutrients such as omega-3 fatty acids, fish oils (eg cod liver oil) also offer a source of ViD. You can implement fish oil within your diet by taking a daily supplement (eg a fish oil pill).