With summer now behind us and the cold weather upon us, it’s common to wonder how to get enough vitamin D in winter. The deficiency of this vitamin, especially in the months characterized by bad weather and lower temperatures, is very widespread: it is estimated that as many as 8 out of 10 people have insufficient levels, which increases the risk of developing disorders and diseases. There vitamin Dalso known as calciferol, is in fact a fat-soluble vitamin naturally present in some foods, added to others and available as a food supplement, but it is mainly produced when ultraviolet (UV) rays from sunlight hit the skin and trigger its synthesis. This is why when you spend less time outdoors you risk being deficient. To understand how to get enough vitamin D in winter we asked the question a Elisabetta Macorsininutritional biologist and diet coach.
Why is vitamin D important?
«Vitamin D as highlighted by several studies it is fundamental for the health and well-being of the body for various reasons and at any age” explains nutritionist Elisabetta Macorsini. «Vitamin D first and foremost plays a crucial role in health joint health and the skeleton as it helps the absorption of calcium and phosphorus, essential for the formation and maintenance of bones, counteracting the risk of osteoporosis, but also for that of the muscles, reducing the chances of suffering from sarcopenia with age” says L ‘expert. «Vitamin D is also important to strengthen immune defenseshelping to prevent infections and diseases of various kinds, including seasonal ones. Some studies also suggest that vitamin D can influence mental well-being and even reduce the risk of depression. In fact, vitamin D participates in the production of serotonin, the good mood hormone, improving psychophysical and emotional balance. Several studies also highlight that its deficiency increases the risk of chronic diseases including heart disease.”
How much vitamin D to take per day?
«The recommended amount of vitamin D to take each day varies based on factors such as age, gender and health status. General guidelines recommend that for adults it should be 600 IU while for those over 70 it should be 800 IU.”
Why is it important to supplement vitamin D in winter?
«During the winter months, with increasingly shorter days, the amount of sunlight to which we are exposed during the day is limited and the natural synthesis of this vitamin is significantly reduced. Furthermore, in winter, maintaining adequate levels of this vitamin is essential to stay away from flu, colds and other seasonal ailments and reduce the risk of mood swings, which, thanks to seasonal rhythms, can be more frequent, favoring nervousness, irritability and so on.”
How to integrate vitamin D with foods
Vitamin D can be taken through different ways foods. «To integrate this vitamin it is essential to prefer foods such as fatty fish at the table. For example, foods such as salmon, mackerel, sardines and tuna can be consumed in three meals of the week which guarantee decent quantities” suggests nutritionist Elisabetta Macorsini. «Even eggs, particularly in the yolk, contain a small quantity. Another very common food at the table that provides vitamin D, in particular D2, are mushrooms. Then make room for foods fortified with this vitamin such as milk, yogurt, cereals and some cheeses that contain small quantities even if they are not main sources” says the expert. Another trick to increase the intake of vitamin D in the diet is to improve its absorption, for example by consuming foods that contain it in the same menu with foods rich in healthy fats such as olive oil, walnuts, avocado and combine them with foods rich in calcium, such as dairy products, green leafy vegetables or legumes.”
How to integrate vitamin D with supplements
Unlike other vitamins, following a balanced diet is not enough to satisfy the need for vitamin D. In fact, only 20 percent of the intake of this nutrient comes from food. Most vitamin D is obtained through the cutaneous synthesis of cholecalciferol, activated by sunlight. «When exposure to the sun is insufficient as in winter, it is advisable to consult your doctor who will be able to prescribe specific tests to check the concentration of this vitamin in the blood and ascertain any deficiencies and possibly suggest a suitable supplement. When taking vitamin D supplements, it is important to do so with a meal that contains fat. For example, they can be taken for breakfast together with milk or nuts. This helps improve the absorption of this nutrient, which performs various functions in our body.”
Baked mackerel in a crust of breadsticks, pine nuts and orangeGo to the recipe
Vitamin D in Winter: Because Who Doesn’t Want to be a Sunbeam?
Ah, winter! The season where the days are shorter than a toddler’s attention span and sunlight is about as common as a polite comment from your uncle at Christmas dinner. It’s no surprise that 8 out of 10 people are feeling a bit more “meh” than “zest” during these chilly months. So, what do we do? Grab our sun-loungers and head to the nearest beach? If only! The reality check is that most of us need to figure out how to get enough vitamin D in winter.
Why Bother with Vitamin D?
According to nutrition nerd Elisabetta Macorsini, vitamin D is like the cool kid at school. It’s crucial for joint health, bone formation, and even the oh-so-coveted mood balance. That’s right, a bit of D can save you from feeling like the Grinch! Plus, it may reduce the risk of some nasty chronic diseases, sort of like a superhero cape for your immune system. Who knew that sunshine could pack such a powerful punch?
How Much D Do You Need?
So, how much vitamin D should you be chugging down? Well, for adults, the magic number is around 600 IU, and if you’re over 70 (hello, wise owls!), it jumps to 800 IU. Obviously, choosing what to pop in your mouth isn’t like deciding between chocolate or vanilla ice cream—this is about your health!
Winter and Vitamin D: A Love Story?
With winter rolling in like an unexpected bill, you might be wondering why the fuss over vitamin D. Picture this: shorter days, less sunshine, and a whole lot of couch time. The more time you spend indoors, the less vitamin D your body gets—a tragic romance in motion. A quick tip: If you feel your mood going downhill faster than a sledge on a snowy hill, it might be time to consider supplementing your vitamin D!
Food, Glorious Food!
Now, here’s where it gets fun! You can stuff your face with various foods that are practically begging to help you out. Think fatty fish like salmon, mackerel, sardines, and tuna. If they could sing, they’d be belting out, “Pick me, pick me!” Eggs (especially the yolks) and mushrooms also get the vitamin D party started. And let’s not forget those fortified goodies like milk, yogurt, and cereals. Combine them with healthy fats like olive oil, nut butters, or avocado, and you’re in for a feast that’s not only tasty but also nutritious!
Supplements: The Quick Fix
If you’re thinking, “Sure, but I can’t eat a salmon fillet every day,” you might want to consider supplements. Since our bodies primarily produce vitamin D with the help of sunlight, when Mr. Sun is playing hide-and-seek, it’s time to consult your doctor. Make sure to take those supplements with meals containing fats, because let’s be real—no one likes a nutrient that doesn’t play well with others!
So, here’s to making it through the winter without turning into a cranky hermit! Remember, check your vitamin D levels and enjoy the vibrant dishes that help keep you feeling fantastic, even when the days are darker than your last attempt at a family photo. Cheers to your health!
Winter Recipe: Baked Mackerel Delight
Try this recipe for baked mackerel in a crust of breadsticks and pine nuts to not only up your vitamin D game but also impress your dinner guests! What could be better than a home-cooked dish and a side of sunshine?
R than the temperature, it might be time to assess your vitamin D levels. As Elisabetta Macorsini points out, ensuring adequate vitamin D is fundamental during these bleak months to fend off seasonal illnesses like colds and flu, as well as to maintain emotional stability.
Food Sources of Vitamin D
Ready to stock your pantry? Include those fatty fish in your diet—think salmon, mackerel, sardines, and tuna. Aim for three meals a week, and you’ll be on the right track. Don’t forget about eggs, especially the yolks, and mushrooms, which are also great sources of this sunshine vitamin. Additionally, keep an eye out for fortified foods—like certain types of milk, yogurt, cereals, and cheeses—as they can provide extra boosts of vitamin D.
Supplements: Your Winter BFF
Sometimes, even the best diets can’t compensate for the lack of sunlight. With only 20% of vitamin D coming from food, supplements might be your best bet! Consult with your healthcare provider to get your levels checked and to determine whether you need a supplement. When you do take vitamin D supplements, remember: fat is your friend! Toss them back with a meal that includes healthy fats, like nuts or avocado, to optimize absorption.
In Conclusion
This winter, don’t let vitamin D deficiency dim your sunshine! By incorporating vitamin D-rich foods, considering supplements when necessary, and getting direct sunlight whenever possible, you can maintain healthy levels of this essential nutrient. So, grab those fatty fish and don’t forget to enjoy those short winter days—because every little bit of light counts!
And remember, nobody wants to feel like a soggy sponge during winter; let vitamin D help you channel your inner sunbeam!
