Top Vitamin D-Rich Foods in the UK for Better Health

Vitamin D is an essential nutrient that plays an important role in helping maintain bone strength, support immunity function, along with promotion of overall well-being. Yet, there is a rising issue of vitamin D deficiency in the UK, where 1 in every 6 adults has low levels of vitamin D, thus making them more susceptible to developing a deficiency. 

Even though the main source of vitamin D is sunlight, it can also be obtained through vitamin d-rich foods and vitamin supplements. This is quite important when the skin's exposure to sunlight containing UV rays becomes limited, that is, during autumn and winter. Since in the UK summers occur for shorter periods, it becomes quite important for people to prevent its deficiency by eating food rich in vitamin D and taking supplements under a doctor’s prescription. The piece here will shed some light on the importance and the source of foods rich in vitamin D for better health and well-being. 

What is Vitamin D?

Vitamin D is a type of micronutrient that helps in the systemic functioning of the body. Interestingly, vitamin D is not a vitamin, but it is actually a hormone, and is produced under the skin as a response to our exposure to sunlight. There are mainly two forms in which vitamin D exists, which are:

Vitamin D2: This form can only be obtained purely through food that is rich in vitamin D.

Vitamin D3: It gets produced in the skin on exposure to UV light. Additionally, it can also be obtained from the diet.  

Vitamin D Exposure Assessment: 

The total vitamin D exposure can be assessed by checking the concentration of blood 25-hydroxyvitamin D. In the UK, for food producers, it is compulsory to do vitamin D fortification, which simply involves adding artificial vitamin D to food to prevent deficiency. This is done so that the collective population of a country gets the basic required amount of vitamins in their food, with limited sun exposure. 

Why is it important?

Like every nutrient within the body, vitamin D also plays a very crucial role. There are certain important functions that Vitamin D serves within our body, which are:

Calcium Absorption: Vitamin D helps in the absorption of calcium and phosphorus from the food that we eat. 

Proper Muscle Functioning: It assists in the signaling of nerves between the brain and the muscle, ensuring proper coordination and balance. 

Maintaining Bone Density: The bone density is influenced by vitamin D. They help in keeping the bones hard and healthy. Long-term deficiency thus leads to soft bones in adults and rickets in children. 

Immunity Support: People with a deficiency of vitamin D are at a much higher risk of developing infections, autoimmune diseases, and type 1 diabetes, along with regulating inflammation and pain. 

What is the Required level of Vitamin D in the Body?

The recommended daily levels of vitamin D in the body is around 10 micrograms a day or 400 IU. Majority of it is made when skin gets exposed to sunlight, apart from which you can derive it through food sources and dietary supplements. The average intake of vitamin D in the body among people in the UK stands at around 2 to 3 micrograms per day.

Between late March to end of September,  exposure to sunlight, along with having a healthy, balanced diet of vitamin D-rich foods, is sufficient to help maintain good levels within the body. In the months from October to March, it is advisable to take vitamin D supplements, as the sun exposure drastically reduces. Even with eating foods rich in vitamin D, the body will not have the required amount, so supplements would be quite necessary. 

What Foods are Rich in Vitamin D?

There are a lot of vitamin D-rich foods, the consumption of which will help the body to function properly. There are 6 types of food, that can help with maintaining 10 micrograms of vitamin per day. 

Mushrooms: All the mushrooms that have been growing with exposure to UV light are a good source of vitamin D. One serving is enough to provide the required amount. Nowadays, you can also find mushrooms labelled “high in vitamin D” in the supermarkets that have been specifically grown in the UV light. 

Oily Fish: Most of the oily fish contain vitamin D, including salmon, herring, sardine, and mackerel. This is also a good source of healthy omega-3 fatty acids. 

Eggs: Eggs, especially egg yolk, are an excellent source of vitamin D. One egg contains 1.7 micrograms or 68 IU of vitamin D. 

Red Meat: Red meat includes lamb, pork, and beef, which has around 1 microgram of vitamin per 100 g of meat. The recommended dosage of red meat should not be more than 70 g per day; so, it is advised to consume red meat within these limits. Increased intake of red meat leads to high cholesterol levels along with an increased risk of bowel cancer. The best way would be to watch your portion size and select extra-lean cuts of meat. 

Liver: Liver is a good source of vitamin D, with a little below 1 microgram per 100 g of lamb liver. Since it also has a high level of vitamin A, it is generally not recommended for pregnant women. 

Fortified Foods: Since the food sources for vitamin D-rich foods are limited, you can fortify certain food items to help compensate for the deficiency. Vitamin D gets added artificially into these food items to meet the daily nutritional requirements. 

• Plant-Based Milk: This includes fortified almond, soy, and oat milk with a vitamin D range of between 100-120 IU per cup. 
• Cereals and Orange Juice: Most of the fortified cereals and juices have 40-100 IU per serving given. 

Even though these talk about the presence of vitamin D added during manufacturing, make sure to double-check the labels for foods that can contain high sugar, harmful to the body. 

Other than vitamin D-rich foods, the main source of vitamin is through sunlight and supplements, the dosage of which would be prescribed by the doctor. 

What are the Symptoms of Vitamin D Deficiency?

When the levels of vitamin D are lower than the required amount within the body, there can be certain signs and symptoms for the same. 

• Joint and Bone Pain: A dull aching pain starts developing in the bones or joints, specifically in the pelvis, lower back, and hip area.
• Unexplained Fatigue and Tiredness: The person suffering from vitamin D would always be low on energy and exhausted, which does not show improvement even with proper sleep.
• Slower Healing of Wounds: Since it helps in the proper functioning of the immune system, once the levels are reduced, it slows down the recovery process of the body for injuries and wounds.
• Weakness in Muscles: You always feel a reduced strength in the muscles, and unexplained muscle cramps, which, if left untreated for long, can lead to the bones becoming soft and weak.

Should Vitamin D Supplement be Taken?

Since vitamin D is present in certain foods, it is advisable to take supplements to maintain the normal levels within the body, as there would be a lack of it in our skin during the winter months. A specific group of people are advised to take it all through the year:

• Adults with age above 65 years
• Children between the ages of 1 to 4 years
• People with naturally darker skin tone. 
• Those with little or no sun exposure, mainly the ones who cover their skin and stay indoors for longer periods of time. 

Supplements containing vitamin D3 are most effective in elevating 25-OHD in the blood, but they are not preferred by people who follow a vegan diet. For them, vitamin D2 supplements would be the best plant-based alternative, which can help treat a deficiency of the vitamin. 

Conclusion

Vitamin D is an essential nutrient that helps our body function properly. Helping in maintaining strong bones to assisting in providing better immune cover, it plays a critical role in keeping the balance within the body intact. The simplest ways to avoid vitamin D deficiency is to take the required level of exposure to sunlight, eat vitamin D-rich foods, along with taking supplements if required. This is why there arises a need to protect your health by buying a health insurance plan. All the diagnostic and blood tests get covered under the plan, thus creating a safety net for your finances. 

With Niva Bupa Health Insurance, comprehensive health insurance plans are offered, which help you to plan out your life without any stress. The rising need for protecting health has made us offer our insurance plans, including specialized NRI health insurance, at affordable premiums, thus making it accessible to all. We thus ensure that you get to choose the right plan with us for medical emergencies and overall quality healthcare.

FAQs

1. Who is at risk of vitamin D deficiency?

People with limited exposure to sunlight, older adults, people with naturally dark skin, obese individuals, infants, patients with chronic illness, and those suffering from gastrointestinal issues are the ones who are at a much higher risk of vitamin D deficiency. 

2. How does the body react to a deficiency of vitamin D?

Vitamin D deficiency renders calcium absorption, which causes lasting effect on muscles, the immune system, and the bones. The early symptoms include fatigue and weakness, followed by bone pain. Long-term deficiency leads to the development of soft weak bones referred to as osteomalacia in adults and rickets in children.

3. Are vitamin D supplements safe?

Yes, vitamin D supplements are safe and are quite effective if taken in the prescribed amount by the doctor. But taking too much vitamin D can be harmful, as high levels can cause nausea, vomiting, loss of appetite, dehydration, kidney stones, and muscle weakness. It can also subsequently lead to irregular heartbeat, kidney failure, and even death.