How to Get Vitamin D When Sunlight Is Scarce in Winter? These Foods Can Help

**Islamabad (Daily Qudrat) —** With the arrival of winter, the weather begins to turn cold, and many people prefer to stay indoors due to chilly winds. During these winter days, not only does the sun rise late, but its warmth also becomes weak. The result? Our bodies do not receive the required amount of vitamin D, due to which many people begin complaining of laziness, fatigue, and muscle and joint pain.

Vitamin D is commonly called the “sunshine vitamin,” but if you do not get the opportunity to bask in the sun, there is no need to worry. The good news is that it can also be obtained through certain foods.

**4 Best Foods Rich in Vitamin D**

If you want to avoid fatigue and laziness in winter, make the following foods part of your daily diet.

**Egg Yolk**

Egg yolk is an easy source of obtaining vitamin D. Some people do not eat the yolk due to the fear of fat or weight gain, although it contains several important nutrients, including vitamin D.

Eating a boiled egg at breakfast can add vitamin D to the diet, but keep in mind that the amount of this vitamin in eggs is limited. Eating only eggs does not necessarily fulfill every person’s vitamin D requirement.

**Mushrooms Can Also Help**

For vegetarians, mushrooms are no less than a natural blessing. They can be a useful source of obtaining vitamin D for such individuals. Some mushrooms produce a special type of vitamin D after being exposed to sunlight.

However, the amount of vitamin D is not the same in every type of mushroom. Therefore, if the goal is to increase vitamin D levels, mushrooms that are stated to contain higher amounts of vitamin D are a better choice.

They can be added to curry, soup, or other foods. Use mushroom soup or curry two to three times a week so that the body can receive abundant nutrition.

**Fish**

Fatty fish is among the important dietary sources of vitamin D. This vitamin is found in fish such as salmon, sardines, and mackerel. Some types of fish available in Pakistan can also provide vitamin D, however, the amount varies according to the type of fish.

Fish also contains protein, and some types contain omega-3 fatty acids, which can be part of a balanced diet. Including fish in weekly meals is a useful way to obtain vitamin D.

**Does Orange Also Provide Vitamin D?**

In winter, oranges and other citrus fruits are available in large quantities. Oranges contain vitamin C, which is important for the body’s normal functions and the immune system.

Some juices available in the market have vitamin D specially added to them. These are called fortified juices.

If the juice packet clearly states that vitamin D has been added, it can be used as an additional source of this vitamin. Before purchasing, be sure to check the nutritional information printed on the packet.

**How Necessary Is Sunlight for Obtaining Vitamin D?**

Sunlight is a natural source of producing vitamin D in the body, but the same duration of time in the sun cannot be fixed for every person. It depends on weather, location, skin color, clothing, and other factors.

In winter, when sunlight is available, spending some time outdoors with proper precautions can be beneficial. However, sitting behind a glass window does not provide the rays needed to produce vitamin D in adequate amounts.

**What Should Be Done Before Taking Supplements?**

If you are experiencing continuous fatigue, bone pain, or muscle weakness, it is better to consult a doctor. If needed, vitamin D levels can be determined through a blood test.

If there is a deficiency of vitamin D in the body, the doctor can prescribe a supplement according to age, test results, and health condition. Taking a high amount of vitamin D on your own can be harmful, because an excess of this vitamin can increase calcium levels in the body and affect the kidneys and other organs.

To maintain an adequate amount of vitamin D in winter, a balanced diet, available sunlight, and medical advice as needed are important.

Egg yolk, suitable types of fish, mushrooms, and vitamin D-fortified foods can help in this regard, but if the deficiency is severe, diet alone is not enough.