5 Foods You Should Have Instead of Vitamin D Supplement in Winter

Winter means shorter days, limited sun exposure, and a higher risk of vitamin D deficiency. Known as the sunshine vitamin, Vitamin D remains highly important for bone health, the immune system, and even mood. While supplements are commonly recommended during colder months, many people prefer meeting their nutritional needs through food first. And, according to experts, you can get the required vitamin D, through the winter dishes you eat.

According to our expert,Divya Gandhi, Dietitian and Nutritionist at Divya Gandhi's Diet & Nutrition Clinic, Delhi, one can bridge the deficiency of Vitamin D by making the right dietary choices when there is limited availability of sun rays. Read ahead to know what are these foods and everything she shared with us,

Foods To Have Instead of Vitamin D Supplement in Winter

Here are five expert-approved foods rich in vitamin D, which can be incorporated in one’s diet when Vitamin deficiencies arise during winters:

1. Fatty Fish

Fatty fish is one of the richest natural sources of vitamin D. Salmon fish, sardines, tuna fish, and mackerel not only act as good sources of vitamin D but also have omega-3 fatty acids in them, which help to maintain a healthy heart and prevent any possibilities of inflammation. Eating fatty fish a couple of times a week will help to normalise the deficiency of vitamin D. Here’s how to eat it:

• Grilled salmon
• Fish curry
• Sardine toast
• Tuna salad

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2. UV Exposed Mushrooms

Mushrooms are one-of-a-kind because, like humans, they also have the capability of vitamin D production when exposed to Ultraviolet (UV) light. UV-light-exposed mushrooms are especially useful for vegetarians or vegans wanting a natural boost in vitamin D. Here’s how to eat it: 

• Stir-fry
• Mushroom soups
• Mushroom masala
• Roasted mushrooms as a snack

3. Egg Yolks

Egg yolks contain a good amount of vitamin D along with protein, healthy fats, and essential micronutrients. “It is even said that egg whites are quite beneficial, but as far as nutrients are concerned, egg yolk has more nutrients compared to egg whites,” Divya highlighted. The best way to consume them are:

• Hard-boiled eggs
• Omellets
• Egg bhurji
• Poached eggs

4. Cheese and Yoghurt

Cheese and yoghurt are the dairy products that offer the body small amounts of vitamin D, calcium, and probiotics. Another benefit of yoghurt, particularly the fortified ones, is that they improve digestion and boost the immunity of an individual during winter. The best way to consume them are:

• Yogurt mixture in curry or salad
• Adding cheese to food in moderation

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5. Fortified Foods

Vitamin D-fortified food products are a convenient way of vitamin D supplement intake. Many food brands are fortified with vitamin D from milk, vegetable milk alternatives, to breakfast cereals, to even orange juice, which makes them the perfect meal to take daily. You can eat it as:

• Fortified milk with breakfast, or cereal bowl
• A glass of fortified orange juice

Importance of Food First, Supplement Later 

By relying on food sources, the body absorbs vitamin D even better when combined with healthful fats. Foods contain other nutrients essential for different functions in the body to interact and provide synergy not possible with supplements alone.

Bottomline

Winter vitamin D deficiencies do not necessarily need supplementation because a balanced diet including fish, eggs, milk, mushrooms, and fortified food products would help you manage the vitamin D levels.