You Are What You Eat: Vitamin D Through The Winter

Jan 28, 2015

When it comes to the colder seasons; it’s normal to feel a little sluggish or lethargic in body and mind, and a night on the sofa will naturally feel far more tempting than a night hitting the gym.

However, during the summer, the body can convert as little as 10 to 15 minutes of sunlight exposure into ample amounts of vitamin D, but when the winter weather hits and the nights become darker – arming your body with natural sources can often prove a little trickier.

Your body requires a constant level of natural vitamins to function sufficiently, whatever the season, and Vitamin D is particularly important due to its strength and calcium absorbing qualities.

So, if you’re feeling the cold and wondering how you can winter-up your food intake – here are a few fantastic foods that’ll provide you with all the vitamins you need to survive the season!

*The current recommendation of vitamin D for any normal adult diet is 400 – 600 IU per day.



Salmon is considered a superfood, and offers far more than just the necessary vitamin D intake. With more than 100 IU per ounce, salmon tops all other foods for naturally occurring vitamin D, as well as being an excellent source of high quality-protein, minerals and omega-3 fatty acids.



Just like humans, mushrooms have the capacity to produce vitamin D when exposed to ultraviolet light. Mushrooms however, are usually grown in the dark and don’t contain the vitamins, although specific brands incorporate vitamin D into their production.100 grams of mushrooms will provide an acceptable amount of vitamin D, so try to throw these in as many winter dishes as you possibly can! Portobello mushrooms have been highlighted as the best and most effective mushroom for a person’s health, and offer 10 IU per 100 grams.



Oysters, similar to salmon, provide high levels of omega-3 fatty acids, and provide an effective source of necessary minerals, oils and vitamins that your body requires. ½ dozen of oysters have over 60% of your recommended daily vitamin D intake.



When it comes to a vitamin D supplement that’s easy to incorporate into your daily diet, relatively healthy and of course, readily available – the egg is a prime example. Since the vitamin D in an egg comes from its yolk, it’s important to use the whole egg – not just the whites. One yolk will give you about 40 UIs.



As stated above, fish is easily one of the highest providing sources of vitamin D. However, for being a relatively-mild tasting fish, Cod provides a reasonable 18% of your daily need for the vitamin in 6 ounces.

Fortified Products


For those who do not eat fish, it can sometimes be difficult to implement enough vitamin D into your daily diet. However, fortified milk, soy milk and tofu are also additional sources of vitamin D, and provide the natural fats, minerals and vitamins your body needs. In general, an 8 ounce glass of milk contains at least 100 IUs of vitamin D, and a 6 ounce serving of yoghurt contains 80 IUs.

Providing your body with the much-needed natural vitamins, minerals and acids it requires will help you stay healthy and feel healthy, no matter the weather! Here at the London Gastroenterology Centre, we’re experts of digestive health and IBS in London. Our experienced specialists are renowned for their knowledge of the field, and offer a range of treatments to meet your individual requirements. For more information, please do not hesitate to contact our helpful team on 020 7183 7965 and book a consultation today.

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