This Is How You Can Get Enough Vitamin D in Autumn Too
Now that the sun is shining less, people get less vitamin D. This is because your skin produces vitamin D under the influence of sunlight. Fortunately, you can make sure you still get enough of this vitamin through your diet. In this article, we’ll tell you more about it.
Why vitamin D?
In spring and summer, you generally produce enough vitamin D from the sun. But in autumn and winter, the sun is too low in the sky to produce enough vitamin D. Fortunately, your body stores a supply for the darker days. You also get vitamin D from your diet. Vitamin D contributes to a healthy immune system. It is also important for maintaining strong bones and teeth and for the functioning of your muscles.
Products containing vitamin D
Vitamin D is mainly found in animal products, such as oily fish, meat and eggs. It is also added to products including low-fat margarine.
- Oily fish: salmon, herring, mackerel and sardines are good sources of vitamin D.
- Meat: beef and pork in particular also contain vitamin D, but less than oily fish.
- Low-fat margarine, margarine and products for baking and frying: vitamin D is often added to these products.
- Eggs: the yolk in particular contains vitamin D. Free-range eggs are a good choice, as the chickens are exposed to sunlight more often.
Plant-based products
Are you vegetarian or vegan? Then it can sometimes be a little more difficult to get enough vitamin D through your diet during the winter months. Vitamin D naturally occurs only in small amounts in plant-based products. That doesn’t mean that no plant-based products contain vitamin D. The vitamin is found, among other things, in mushrooms, such as button mushrooms, chanterelles and portobellos.
As a supplement, you can take a vitamin D supplement. You can buy one at Kruidvat, for example.
Who should take a supplement anyway?
Some people don’t get enough vitamin D from food or sunlight. A supplement is recommended for these groups:
- Anyone with dark or tanned skin (10 micrograms per day)
- Women aged 50 and over (10 micrograms per day)
- Anyone aged 70 and over (20 micrograms per day)
- Pregnant women (10 micrograms per day)
- Children up to 4 years old (10 micrograms per day)
- Anyone who doesn’t spend much time in the sun during the day or covers their skin (10 micrograms)
Not sure whether you’re getting enough vitamin D? You can ask your doctor for advice.
Stay healthy this autumn
Now that autumn has begun, many people need some time to get used to the shorter days again. As the number of hours of sunshine decreases, it can be difficult to get enough vitamin D. A varied and healthy diet, possibly supplemented with supplements, can help you keep your vitamin stores topped up.
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