Post by : Saif Rahman

As winter rolls in, many experience decreased energy levels and a dip in mood, often due to reduced vitamin D. This essential nutrient primarily forms when our skin is exposed to the sun, and winter's overcast days, shorter daylight, and bundled clothes hinder production.

Nutrition expert Vidhi Chawla, who leads FISICO Diet and Aesthetic Clinic, emphasizes the importance of vitamin D for maintaining robust bones, healthy muscles, and a strong immune system. With studies highlighting that nearly 76% of Indians are lacking in vitamin D, it’s vital to incorporate vitamin D-rich foods into your meals, particularly during winter.

Significance of Vitamin D

This vitamin serves a greater purpose than just supporting bone health. Insufficient vitamin D impairs calcium absorption, leading to weakened bones and compromised muscle function. It also influences immunity, mental health, and energy levels. The US National Institutes of Health recommends that adults aged 19 to 70 should aim for around 15 micrograms of vitamin D daily.

9 Vitamin D-Rich Foods to Add to Your Winter Diet

1. Fatty Fish
Salmon, mackerel, sardines, oysters, and shrimp are all rich in vitamin D, with fish-based vitamin D being more readily absorbed than plant sources. Wild salmon is especially high in vitamin D, making it ideal to enjoy fatty fish 2–3 times weekly.

2. Egg Yolk
Packed with vitamin D and healthy fats, one egg yolk contributes around 5% of daily requirements, serving as an easy alternative for non-fish eaters.

3. Mushrooms
Mushrooms produce vitamin D when exposed to sunlight. While wild varieties offer more, even commercially sold mushrooms can add value. Incorporate them into soups, stir-fries, and salads.

4. Cod Liver Oil
Rich in both vitamin D and omega-3s, cod liver oil promotes bone health and may prevent conditions like rickets—a must for those who avoid fish or eggs.

5. Yoghurt or Curd
Fortified yoghurts can boost vitamin D intake while also aiding gut health. Always read labels to ensure they are enriched.

6. Cheese
Cheeses such as cheddar and Swiss provide modest amounts of vitamin D. Enjoy in moderation within a well-rounded diet.

7. Fortified Plant-Based Milks
Soy, almond, coconut, and oat milks are commonly fortified with vitamin D, making them excellent options for vegans and lactose intolerants.

8. Paneer (Indian Cottage Cheese)
Paneer is another source of vitamin D, easily incorporated into curries, salads, or grilled meals, especially beneficial for vegetarian diets.

9. Fortified Orange Juice
Fortified juices not only offer vitamin D but also vitamin C, which strengthens immunity during chilly months.

In conclusion, maintaining optimal vitamin D levels is essential for overall well-being, especially in winter when sunlight is scarce. By adding these nine vitamin D-rich foods to your daily meals, you can support stronger bones, enhance your immune system, and boost overall energy while effectively warding off winter blues and illnesses.

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