Its friends know it as the ‘sunshine vitamin.’

Whilst we normally get our dose of Vitamin D in the sun, there’s no denying that we’re getting significantly lesser of it now that we’re staying indoors more and practicing social distancing. This is causing deficiencies amongst many of us, and at a time when good health is extremely important, we need to seek alternate ways of getting it in.

Those with the luxury of a balcony space can take 10 to 30 minutes a day to soak up the sunshine all its glory, but those without one can still get their vitamin D fix from other sources. 

While it does not prevent COVID-19, research has shown that it can help to keep your immune system healthy and protect against respiratory illnesses as well as fortifying bone health.

Since most of us aren’t able to get outdoors in the middle of the day, include the following in your diet for a healthy dose of vitamin D.

Disclaimer: For those with medical conditions or are undertaking medication, please seek advice from your doctor. 

This article first appeared on Lifestyle Asia Singapore.

1
Salmon

Wild salmon is known for containing high amounts of omega-3 fatty acids, but what many don’t know is that they are a great source of vitamin D as well. According to the Boston University team, each serving of wild salmon contains close to half of your vitamin D requirements for the day, making it an easy way to get it into your system.

(Image credit: Michele Blackwell on Unsplash) 

2
Egg yolks

Egg yolks aren’t the most popular of ingredients. Most people skip them in favour egg white, since they are known to raise levels of “bad” cholesterol. However, this means you will be missing out on the minerals found in them and that includes vitamin D, zinc and selenium, all of which play a role in boosting your immune system. One egg yolk amounts to about 10 percent of your daily vitamin D requirement.

(Image credit: Alice Pasqual on Unsplash) 

3
Mushrooms

Not all mushrooms are full of vitamin D. Farm-grown mushrooms that were harvested indoors have significantly less amount of vitamin D compared those that have been exposed to UV light. Most mushrooms given this extra treatment will be labelled as such, so be sure to keep a lookout when purchasing them at your local supermarket.

(Image credit: Andrew Ridley on Unsplash) 

4
Sardines

Apart from being one of the more affordable fish options, sardines are also high in protein, omega-3 fatty acids, calcium, and vitamin D. Two canned sardines are about 12 percent of your daily vitamin intake, while a piece of fresh sardine amounts to about 10 percent.

(Image credit: Elle Hughes on Unsplash)

5
Supplements

If you’re concerned that you might not be getting enough vitamin D from your diet, you can always turn to supplements. Vitamin D supplements come in two forms: D2,  harvested from yeast or mushrooms that have been exposed to UV rays, and D3, derived from fish oil or sheep’s wool.

When taken in smaller, daily doses, both have generally the same effect, but if taken in larger amounts, D3 supplements are more effective in improving the vitamin D status in your body. The dosages for the soft gel vary, with most people obtaining the ones with a dosage of 1000iu. As vitamin D is fat-soluble, consuming your soft gel with fatty foods may help increase its rate of absorption.

(Image credit: Michele Blackwell on Unsplash) 

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