Vitamin D Crisis During Winters: Why Does It Happen, Symptoms, 5 Food Options, As Per Clinical Dietician

Vitamin D Crisis During Winters: Reasons and Symptoms

According to Dr Khamsera, "Vitamin D synthesis in the body requires direct sunlight. UV-B rays interact with cholesterol in the skin to produce this essential nutrient. During winter, shorter days and overcast skies reduce this exposure....Add layers of clothing and indoor lifestyles and the risk of deficiency skyrockets."

As for symptoms, many associate vitamin D deficiency with brittle bones or fatigue, but some less obvious symptoms include:

Frequent Colds and Infections: Vitamin D plays a key role in immune regulation. Persistent sniffles could be a warning sign.

Aching Muscles: Beyond calcium, Vitamin D is essential for muscle function. A deficiency might cause unexplained muscle pain or weakness.

Mood Swings or Winter Blues: Low Vitamin D levels are linked to Seasonal Affective Disorder (SAD), a type of depression common in winter.

Hair Thinning: Studies suggest a correlation between Vitamin D levels and hair growth.

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5 Foods To Help You Stock Up On Vitamin D

Sunlight is the best source of Vitamin D. But, beyond the obvious options like sun, fortified milk or oily fish, here are some lesser-known yet effective sources:

1) Mushrooms Exposed to UV Light

Did you know mushrooms can synthesize Vitamin D much like humans? Opt for varieties like maitake or portobello that are exposed to UV light during growth.

2) Fortified Plant-Based Alternatives

If you’re vegan or lactose intolerant, fortified plant milks (almond, soy, oat) or cereals are excellent sources of Vitamin D. Look for ones labeled with "Vitamin D2" or "D3."

3) Egg Yolks from Free-Range Hens

Hens raised in sunlight produce eggs with higher Vitamin D content. Prioritize free-range or pasture-raised eggs over conventional options.

4) Cheese and Butter (in Moderation)

Certain aged cheeses like Swiss or ricotta have small but valuable amounts of Vitamin D. Grass-fed butter is another option for boosting intake.

5) Cod Liver Oil

An old-school remedy, cod liver oil is one of the richest sources of Vitamin D. Just a teaspoon can cover your daily requirement!

"Vitamin D is fat-soluble, meaning it needs dietary fat for absorption. Combine these foods with nuts, seeds, or avocados to maximize benefits. Also, regular blood tests can help detect deficiency early, and integrating diverse dietary sources ensures you’re covered. So, while you enjoy the beauty of winter, don’t let the lack of sunlight dampen your health," wraps up Dr Khamsera.

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