As the days grow shorter and the clocks are set to go back this Sunday, the amount of sunlight available for getting essential vitamin D naturally decreases. During the months of April to September, sunlight typically provides sufficient vitamin D for most individuals. However, with daylight hours diminishing, maintaining optimal vitamin D levels becomes more challenging.
Lily Keeling, a Registered Nutritionist and Recipe Development Manager at the recipe box delivery service Green Chef, emphasizes the importance of supplementing vitamin D levels and offers guidance on how to achieve this. Vitamin D plays a crucial role in supporting healthy teeth, bones, and muscles by aiding in calcium absorption and regulation.
According to Lily, most people need around 10 micrograms of vitamin D daily, yet the average intake falls short at less than three micrograms. Especially during darker periods when sunlight exposure is limited, it becomes vital to focus on incorporating vitamin D-rich foods into your diet.
To boost vitamin D levels, Lily suggests checking food labels for nutrient information and prioritizing foods high in vitamin D. She recommends increasing mushroom consumption, particularly varieties like Portobello, button, and chestnut mushrooms that have been exposed to sunlight or UV light during growth. A serving of mushrooms ranging from 80-100g can fulfill daily vitamin D requirements.
Additionally, opting for milk alternatives fortified with vitamin D and calcium can be an effective way to enhance vitamin D intake without major dietary adjustments, as cow’s milk in the UK is typically not fortified. These dietary strategies are essential for maintaining adequate vitamin D levels, especially during the colder seasons.