As the days get shorter and the clocks go back this Sunday, it’s important to consider how to maintain adequate levels of vitamin D. During the months of April to September, sunlight usually provides enough vitamin D for most people, but with daylight hours decreasing, it becomes challenging to meet the body’s needs.
Registered Nutritionist and Recipe Development Manager, Lily Keeling from Green Chef, emphasizes the significance of topping up vitamin D levels and offers advice on how to do so. Vitamin D plays a crucial role in maintaining healthy teeth, bones, and muscles by aiding in calcium absorption and regulation.
Lily recommends a daily intake of around 10 micrograms of vitamin D, while the average consumption is less than three micrograms. Especially during darker days, it is essential to find ways to incorporate vitamin D-rich foods into your diet to compensate for reduced sunlight exposure.
To maintain adequate vitamin D levels, Lily suggests checking food packaging for nutrient content and focusing on consuming vitamin D-rich foods like mushrooms. Portobello, button, and chestnut mushrooms grown under sunlight or UV lamps are particularly beneficial. A portion of mushrooms between 80-100g can fulfill daily vitamin D requirements.
Additionally, choosing milk alternatives fortified with vitamin D and calcium can help boost vitamin D levels. Making small dietary swaps, like opting for fortified milk alternatives, can have a positive impact on maintaining vitamin D levels without drastically altering your daily diet.
These dietary tips are crucial during the colder seasons when sunlight exposure is limited. Incorporating vitamin D-rich foods and fortified alternatives can help ensure adequate intake of this essential nutrient.