Maintaining adequate vitamin D levels during the monsoon is crucial for your overall health. A balanced diet combined with sensible sun exposure can help you stay healthy throughout the rainy season. We have listed six foods that may help you maintain Vitamin D levels. Read on to know more.

As the monsoon season arrives, it brings much-needed relief from the scorching summer heat. However, the reduced sunlight during this time can affect our vitamin D levels. Sunlight is the most effective source of vitamin D, an essential nutrient crucial for maintaining healthy bones, supporting the immune system, and regulating mood. The lack of sunlight during monsoon can lead to vitamin D deficiency, making it vital to ensure we get enough through our diet.

Fortunately, there are several foods rich in vitamin D that can help bridge this gap. Hence, including these foods in your daily meals can help maintain adequate vitamin D levels and support overall health during the gloomy monsoon months. We have listed six foods you should add to your diet during the monsoon.

1. Fatty Fish

Fatty fish such as salmon, mackerel, sardines, and tuna are excellent sources of vitamin D. Just a small serving of these fish can provide a significant portion of your daily vitamin D needs. For example, a 100-gram serving of salmon can offer up to 988 IU (International Units) of vitamin D, which is more than the recommended daily intake for most people.

How to Incorporate: Grill, bake, or steam fatty fish and serve it with a side of vegetables. You can also add them to salads or make delicious fish tacos.

2. Egg Yolks

Egg yolks are another good source of vitamin D. While the white of an egg is rich in protein, the yolk contains most of the vitamins and minerals, including vitamin D. One large egg yolk provides about 40 IU of vitamin D.

How to Incorporate: Enjoy eggs in various forms such as boiled, scrambled, or poached. Add them to your breakfast routine, and salads, or make an omelette with your favourite vegetables.

3. Fortified Foods

Many foods are fortified with vitamin D to help people meet their nutritional needs. Common fortified foods include milk, orange juice, cereals, and plant-based alternatives like almond, soy, and oat milk. These fortified products can be a convenient way to boost your vitamin D intake.

How to Incorporate: Check the labels for vitamin D content and choose fortified options for your breakfast cereals, smoothies, or coffee. A glass of fortified milk or orange juice can be a refreshing addition to your meals.

4. Mushrooms

Mushrooms are unique in that they can synthesize vitamin D when exposed to sunlight, much like humans. Varieties such as shiitake, maitake, and portobello mushrooms are particularly high in vitamin D. A 100-gram serving of UV-exposed mushrooms can provide anywhere from 130 to 450 IU of vitamin D.

How to Incorporate: Add mushrooms to soups, stir-fries, or pasta dishes. You can also grill or roast them as a side dish or use them as a meat substitute in various recipes.

5. Cod Liver Oil

Cod liver oil is a potent source of vitamin D and omega-3 fatty acids. Just one tablespoon of cod liver oil can provide approximately 1,360 IU of vitamin D, which is more than double the daily recommended intake for most adults.

How to Incorporate: Cod liver oil is available in liquid or capsule form. If the taste is too strong for you, try mixing it into smoothies or taking capsules with your meals.

6. Cheese

Cheese, particularly varieties like cheddar, Swiss, and ricotta, contains small amounts of vitamin D. While it may not provide as much vitamin D as some other sources, incorporating cheese into your diet can contribute to your overall intake.

How to Incorporate: Use cheese in sandwiches, salads, or as a topping for various dishes. Enjoy a slice of cheese with whole-grain crackers or add it to your favorite pasta recipes for added flavor and nutrition.

Tips To Maximize Vitamin D Absorption

– Pair with Healthy Fats: Vitamin D is a fat-soluble vitamin, meaning it is better absorbed when consumed with fats. Include healthy fats such as avocados, nuts, seeds, and olive oil in your meals.

– Get Some Sunlight: Even during the monsoon, try to get some sunlight exposure when possible. Aim for short periods of sunlight during breaks in the weather, such as early morning or late afternoon.

– Stay Consistent: Regularly including these vitamin D-rich foods in your diet will help maintain adequate levels. Make them a part of your routine rather than an occasional addition.