A change in season often sees a rise in infections and a drop in immunity. Now that we are close to saying goodbye to the sunny summer and heading towards the colder months of the year, it would be a good time to keep an eye on our immunity. There is one vitamin crucial to our immunity that we make with the help of direct sunlight. This is vitamin D, also known as the sunshine vitamin. It may be easier to get out in the sun in summer. However, since we don’t get enough sunlight in winter, the NHS (National Health Service) UK is advising people to boost their intake with supplements and vitamin D-rich foods between October and early March, Express UK reported.
Highlighting the importance of vitamin D, the NHS has advised, “The government’s advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. People at high risk of not getting enough vitamin D, all children aged 1 to 4 years and all infants (unless they are taking more than 500ml of infant formula per day) should take a daily supplement all year round,” as quoted by Express UK.
According to NHS guidelines, both children and adults need 10 micrograms (mcg) of vitamin D daily. While there are many vitamin D supplements available in the market, it is important to consult a healthcare professional before adding any supplement to your routine. Apart from supplements, you can increase your vitamin D levels naturally through dietary choices. Here are some foods that can help increase your vitamin D intake.
In the winter it can be hard to get enough sun for vitamin D. Photo: iStock
Here are some vitamin D-rich foods that you can include in your diet:
1. Fish
Oily and fatty fish such as salmon and mackerel are excellent sources of vitamin D. Other fish you can eat to increase your vitamin D intake include herring and tuna.
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2 eggs
Adding eggs to your daily diet can help increase your vitamin D intake. Egg yolks are a particularly good source of vitamin D. However, health experts suggest that it is best to eat the whole egg for maximum nutritional benefits. Read more about it here.
3. Vegetarian Source
According to nutritionist Rupali Dutta, vegetarian sources of vitamin D are few. “You can include mushrooms, milk, yogurt, tofu, soybeans and cottage cheese,” she advises.
4. Fortified foods
Eating certain fortified foods, such as some spreads, breakfast cereals and orange juice, can also improve your overall vitamin D intake. However, it’s best to check labels and avoid any products with excessive sugar or artificial flavorings.
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5. Cow’s milk
Cow’s milk is an excellent source of vitamin D and calcium. According to the book ‘Healing Foods’ by DK Publishing, you should drink full-fat cow’s milk because if you “remove its fat, it also loses its fat-soluble vitamins A, D, E and K.” However, unlike some countries, UK cow’s milk is not fortified with vitamin D, making it less effective as a source.
Note: It is advisable to consult a healthcare professional before incorporating any new supplements or dietary changes, as individual responses to nutritional adjustments may vary.