The UK National Health Service recommends citizens prepare for winter with vitamin D supplements for better health

The change of season is often accompanied by a rise in infections and a drop in immunity. Now that we are about to bid farewell to the sunny summer and usher in the colder months of the year, it would be a good time to check our immunity. There is one important vitamin for our immunity that we produce with the help of direct sunlight. It is vitamin D, also called the sunshine vitamin. Getting sun exposure can be easy in summer. However, since we may not get enough sunlight in winter, the UK’s NHS recommends people to boost their intake with vitamin D-rich supplements and foods between October and early March, Express UK reported.

Highlighting the importance of vitamin DThe NHS recommends that “everyone should consider taking a daily vitamin D supplement during the autumn and winter. People at high risk of not getting enough vitamin D, all children aged 1-4 years and all babies (unless they take more than 500ml of infant formula a day) should take a daily supplement all year round,” Express UK reports.

According to NHS guidelines, both children and adults need 10 micrograms (mcg) of vitamin D a day. While there are numerous vitamin D supplements on the market, it is important to consult a healthcare professional before incorporating any supplement into your routine. In addition to supplements, you can naturally increase your vitamin D levels through dietary choices. Below are some foods that can help increase your vitamin D intake.

Here are foods rich in vitamin D that you can consider adding to your diet:

1. Fish

Fatty, oily fish, such as salmon and mackerel, are excellent sources of vitamin D. Other varieties of fish you can eat to increase your vitamin D intake include herring and tuna.
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2. Eggs

Including eggs in your daily diet can help boost your vitamin D intake. Egg yolks in particular are a good source of vitamin D. However, health experts suggest that it is best to eat the whole egg to get the maximum nutritional benefits. Read more about this here.

3. Vegetarian sources

According to nutritionist Rupali Datta, vegetarian sources of vitamin D are few. “You can add mushrooms, milk, yogurt, tofu, soy and cheese,” she recommends.

4. Fortified foods

Eating certain fortified foods, such as some spreads, breakfast cereals, and orange juice, can also improve your overall vitamin D intake. However, it’s best to check the label and avoid any products with excess sugar or artificial flavors.
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5. Cow’s milk

Cow’s milk is a great source of vitamin D and calcium. According to the book ‘Healing Foods’ by DK Publishing, you should drink whole cow’s milk. milk because if you “remove the fat, you also reduce the fat-soluble vitamins A, D, E and K.” However, unlike in some countries, UK cow’s milk is not fortified with vitamin D, making it a less effective source.

Note: It is advisable to consult a healthcare professional before incorporating new supplements or dietary changes, as individual responses to nutritional adjustments may vary.