As we approach the upcoming change to daylight saving time this Sunday, October 26th, the longer nights are on the horizon. With the dwindling daylight hours, relying solely on sunlight for adequate vitamin D becomes insufficient as winter approaches.

During the months from April to September, most people can typically obtain enough vitamin D from sunlight exposure. However, as the days shorten, maintaining optimal vitamin D levels becomes more challenging.

Lily Keeling, a Registered Nutritionist and Recipe Development Manager at Green Chef, emphasized the importance of boosting vitamin D levels and provided insights into achieving this. She offered valuable advice on incorporating vitamin D-rich foods into the diet.

Vitamin D plays a crucial role in maintaining healthy teeth, bones, and muscles by enhancing calcium absorption and regulation within the body. Individuals deficient in vitamin D may experience symptoms like muscle and bone pain, as well as fatigue.

To meet the daily recommended intake of around 10 micrograms of vitamin D, Lily highlighted the necessity of actively seeking sources of this vital nutrient, especially during darker seasons when sunlight exposure is limited.

To enhance vitamin D levels, Lily suggested checking food packaging for nutrient content and focusing on consuming vitamin D-rich foods. Increasing mushroom consumption, particularly varieties like Portobello, button, and chestnut mushrooms grown under sunlight or UV light, can significantly contribute to meeting daily vitamin D requirements.

Furthermore, choosing fortified milk alternatives can be an effective way to boost vitamin D intake without major dietary changes, given that cow’s milk in the UK is typically not fortified.

These strategies for enhancing vitamin D levels through dietary adjustments are particularly valuable as we enter the colder months, where sunlight exposure may be minimal.