Vitamin D deficiency has been linked to health problems including the onset of adult osteoporosis. But did you know that vitamin D also plays an important role when it comes to maintaining hair health? A lack of vitamin D could cause more white hair to appear and also lead to thinning hair. So how do you make sure you have enough of this essential vitamin?
Getting your daily dose of vitamin D can be as easy as spending a few minutes outdoors, but many women aren’t getting enough vitamin D. Luckily, your diet can also help boost your levels.
If you love outdoors activities or going to the beach, getting the daily intake of vitamin D should be as breezy as the ocean wind. It’s known as the “sunshine vitamin”, after all and even a few minutes of soaking up some rays is a great way to boost vitamin D levels. But in Singapore, the humid weather and soaring temperatures can be very discouraging.
But luckily for us, there’s a way to boost our vitamin D levels through our favourite thing in the world: Food. Dietitian Susie Burrell says that while the best way to boost your vitamin D is through sunlight, there are a number of everyday foods that can help, like these 6 vitamin D-rich foods:
Not only is it rich in beneficial omega 3 fatty acids, but salmon is also a rich source of vitamin D. “The current recommended daily intake of vitamin D is 5ug [micrograms],” says Susie. “Fish including salmon, herring and mackerel contain around 1.1ug per 100 grams.”
Try this Salmon On Skewers With Greek Salad recipe.
Similar to salmon, sardines contain around 1.1 ug per 100 grams, says Susie. She adds: “Vitamin D is important as it supports the body in absorbing calcium and regulates the growth and maintenance of the skeleton.”
Try this Grilled Lemon And Thyme Sardines recipe.
An egg-packed breakfast can help give a vitamin D boost with two eggs containing 0.8 ug. Remember, the recommended daily intake is 5 ug, so that’s almost a fifth of your daily needs.
Try this Baked Eggs With Bacon And Tomato recipe.
Mushrooms are a funny one when it comes to vitamin D. “Depending on sunlight exposure and type of mushroom, they can contain up to 2.3 ug per 100 grams,” explains Susie.
Try this Special Cheese And Mushroom Omelette recipe.
Some types of milk have been fortified with vitamin D, look out for these when you are at the supermarket. Susie says these can contain anywhere between 1 to 1.3 ug per 100 ml.
Pair your glass of milk with these yummy Peanut-Choc Pretzel Cookies.
Butter might seem fattening, but it actually comes with a host of health benefits; it contains linoleic acid, which is a potent anti-cancer agent, muscle builder, and immunity booster. Its source of vitamin D helps with your body’s calcium absorption.
Try this Porridge With Apple Butter recipe.
There is a caveat to all this, however.
Where sunlight helps to produce vitamin D3 in the body, food contains vitamin D2. Both help maintain healthy levels of calcium in the body but one, Susie says, is preferred.
“Vitamin D3 is better absorbed and utilised in the body than D2,” she explains.
The takeaway from it all? These six vitamin D-rich foods are sure to help keep you healthy but the sun can’t be beaten in the vitamin D game.
Text: Stephanie Marinkovic /The Australian Women’s Weekly
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