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With chilly days intensifying with each passing day, it means that the morning fog blanketing the capital will only get denser. Especially for those of us who work morning shifts, and return back after every ray of sunlight dispels, getting access to an optimal amount of sunlight is difficult, and thus a concern for a potential dip in our vitamin D levels rises, more so with pollution exacerbating the process.
This is immensely concerning for those who don't have regular access to sunlight owing to their geographical location or other factors. To rid you of your dilemma, we have listed down 5 ways you can regulate your Vitamin D levels, and yes, you can ditch the sun for a bit if you follow suit.
Also Read: Do You Feel Extra Cold? It Might Be Due To Deficiency Of THESE Vitamins
Why Is Vitamin D Essential?
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According to the Office of Dietary Supplements (ODS), vitamin D (which is in fact, a hormone and not a vitamin) plays a key role in keeping your bones, muscles, and nerves healthy while boosting your immune system. It helps your digestive system absorb calcium and phosphorus, which are key nutrients for bone health. Without enough of it, you risk–
- Fatigue
- Muscle weakness
- Bone pain
- Depression (In some cases)
But here’s the kicker: according to the Food Safety and Standards Authority of India (FSSAI), worldwide 88% of people are found to have suboptimal vitamin D levels out of which 80% of Indians remain deficient
4 Superfoods That Can Get You Your Daily Dose Of Vitamin D (Sans The Sun)
If you’re part of this statistic, don’t fret. A few tweaks to your diet can help.
Let’s explore the tastiest sources of vitamin D (sans the sun) that will boost your intake naturally and make your meals more exciting.
Note: The Recommended Dietary Allowance for adults is 600 IU (15 mcg) daily, increasing to 800 IU (20 mcg) if you’re over 70.
Fatty Fish, Your Vitamin D Superstar (After the sun)
Fatty fish are among the richest natural sources of vitamin D. We have listed down a few options, you can consider whichever one you are able to get your hands on.
Salmon: A 100-gram serving of farmed salmon delivers about 526 IU, covering 66% of your daily value (DV). You can also look for wild-caught salmon, as its vitamin D content depends on where it’s caught and the season.
Mackerel and Halibut: Mackerel packs 643 IU, while halibut provides 190 IU per serving.
Cod Liver Oil: This nutrient powerhouse offers a concentrated dose of vitamin D along with heart-healthy omega-3 fatty acids. Just one teaspoon gives you a massive 450 IU!
Tip: You can grill, bake, or pan sear these fish with a squeeze of lemon for a quick, healthy, and flavourful meal.
Also Read: Fish and Heart Health: How Fish Can Lower Your Risk Of Heart Disease, Expert Explains
Egg Yolks, Underratedly Powerful
Egg yolks may be small, but they’re a great way to get your vitamin D if you’re not a fish fan. A single yolk contains about 37 IU, but there’s a twist, eggs from chickens raised outdoors or fed vitamin D-enriched diets can have 3–4 times more vitamin D.
In fact, some enriched eggs can provide up to 34,815 IU per 100 grams of yolk—enough to cover your daily requirement several times over.
How to Add Them: Enjoy boiled eggs, omelets, or sunny-side-up yolks for a nutrient boost in your breakfast or snacks.
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Mushrooms, Your Top Option As A Vegan
Did you know mushrooms can produce vitamin D when exposed to sunlight, just like humans? While they produce vitamin D2 (less effective than D3), they’re still a fantastic plant-based option. UV-exposed mushrooms can contain significant amounts of vitamin D.
Pro Tip: Leave store-bought mushrooms in sunlight for a few hours to increase their vitamin D levels naturally. Add them to pastas, soups, or your mixed vegetable curries and enjoy your hearty winter meal.
Fortified Foods
The World Health Organization (WHO) had called for mandatory micronutrient fortification whenever there is a significant public health need or risk for deficiency in a given population.
According to the FSSAI, “The Food and Agriculture Organization (FAO) says the most commonly fortified foods constitute cereals/cereal-based products, milk and dairy items, fats and oils, infant formulas, tea, and other beverages. Fortification increases a food item’s micronutrient levels, replacing those destroyed during processing, thereby preventing or lowering dietary deficiencies.”
Since natural sources of vitamin D can be scarce, especially for vegetarians, fortified foods fill the gap. Here are a few,
Milk: Most cow’s milk is fortified, offering 115 IU per cup (about 15% DV). If you prefer plant-based options, soy milk provides 100–119 IU per cup.
Yoghurt: Some brands add 80 IU of vitamin D per 6-ounce serving, making it a creamy, healthy addition to your meals.
Orange Juice: Fortified juices provide up to 100 IU per cup. Perfect for those avoiding dairy!
Add Them To: Breakfast cereals, smoothies, or as a drink alongside meals.
Breakfast Cereals and Oatmeal: Quick and Easy Options For Busy Professionals
Many cereals and oatmeal brands are fortified with vitamin D, making them a convenient option for busy mornings. Don’t forget to check the nutrition label for vitamin D content, as not all cereals are fortified. Top them with fortified milk for a double dose of vitamin D!
Find Your Balance
Whether it’s grilled salmon, sunny-side-up eggs, or a fortified cereal bowl, there’s a vitamin D-packed option for everyone. Just don’t overdo it, megadosing on vitamin D can lead to toxicity, causing nausea, vomiting, bone loss, and even kidney failure. Balance is key, stick to the recommended daily intake unless advised otherwise by a healthcare professional.