Vitamin D is crucial for the body, as it helps to keep your bones, teeth and muscles healthy, said the NHS. Without enough vitamin D – which is also known as the ‘sunshine’ supplement – it’s difficult to regulate the amount of calcium and phosphate in the body. A severe lack of the vitamin may even lead to bone deformities, rickets, or osteomalacia. You could lower your risk of a vitamin D deficiency by eating certain foods, it’s been revealed.
Eggs are a good source of vitamin D, according to nutritionist Dr Steven Lin.
Their yolks are rich in vitamin D3 – the type of vitamin D the body naturally produces.
But, you could also top up on the sunshine vitamin by eating ghee, which is similar to clarified butter.
“Vitamin D deficiency is a very common problem today,” said Lin. “Many people don’t realise that they should be eating more foods sources of vitamin D.
“If you’re unaware whether your diet provides enough vitamin D or not, then you’re likely not eating enough, these foods are quite rare and have to sourced properly.
“Ghee is similar to clarified butter which is heated to remove proteins and is simmered longer to bring out the butter’s inherent nutty flavour and is left with a higher smoke point than butter, meaning that it can be heated to a higher temperature before it starts to smoke.
“Adding ghee as your cooking fat is a great way to eat a food rich in vitamin D.
“Always remember it needs to come from grass-fed, organically raised animals.”
Oily fish is the best source of vitamin D in your diet, said the nutritionist. That could include salmon, mackerel or tuna.
But, the fish should be naturally-raised and ocean-sourced, he added.
Always check the label on supermarket fish to make sure it comes from the ocean, and is sustainably caught.
Other good food sources of vitamin D include beef liver, cod-liver oil, certain mushrooms, and some fortified cereals.
You should also consider taking a 10mcg vitamin D supplement from September through to March.
That’s because people struggle to absorb enough ultraviolet light from the sun during the winter months to produce vitamin D.
Vitamin D deficiency symptoms include bone or back pain, if you feel constantly tired, or if you are frequently getting ill.
Other warning signs include hair loss, muscle pain, and having cuts or wounds that take longer to heal than normal.