Tips to get vitamin D during foggy winter days
During the winter months, much of India is blanketed by thick fog, resulting in significantly reduced sun exposure. As sunlight is a vital source of this crucial micronutrient, the decrease in exposure can negatively impact vitamin D intake. However, worry not! Here are some tips to acquire vitamin D during this ongoing season of limited visibility.
Eat mushrooms
Naturally occurring precursors to vitamin D can be found in mushrooms, and some wild mushrooms, exposed to UV light, become incredible sources of vitamin D2. Among these wild varieties, the morel stands out. Experts note that a single cup of this wild mushroom provides 136 IU or 17% of the daily recommended value of vitamin D.
Take supplements
Another fantastic option to ensure your vitamin D levels are maintained this winter is to consume supplements. According to research, long-term vitamin D supplementation may lower the risk of multiple sclerosis, low bone mineral content, bone pain, weak muscles, and soft bones. However, before you consume them, check with your doctor for the right dosage for maximum benefits.
Vitamin D-fortified foods
In India, a variety of foods, including milk, yogurt, baby formulas, ghee, soy milk, and sugar, can be fortified with vitamin D to help fight its deficiency. You can add these fortified foods to your daily diet but practice moderation as excessive consumption can backfire. The best is to get in touch with a certified dietician to get on-point nutrition.
How much vitamin D do you need daily?
According to Mayo Clinic, for babies under the age of 12 months, 400 international units (IU) of vitamin D is advised daily; for individuals aged 1 to 70, 600 IU; and for those over 71 years, 800 IU. Anything beyond the prescribed limits can cause various health issues, the symptoms of which can span from nausea and stomach cramps to dizziness and weakness.
