In winter, the lighting angle is lower, sunshine time is shorter, and many people spend most of their time indoors, causing the body to reduce natural vitamin D synthesis through the skin.
Daily vitamin D supplementation is necessary in conditions of lack of sun exposure to ensure bone function and immunity.
A clinical study shows that people who regularly skip breakfast are at higher risk of vitamin D deficiency, because breakfast is one of the convenient times to consume vitamin D-rich foods or vitamin D-fortified foods.
Vitamin D is a fat-soluble vitamin, meaning you absorb it better when you consume the same amount of healthy fat.
A study shows that using vitamin D with a main meal can increase vitamin D levels in the blood by up to 50% after only 2-3 months compared to drinking it on an empty stomach, and when combined with fatty foods such as butter, eggs, whole milk, the absorption efficiency increases even more.
Therefore, breakfast often served with milk, eggs, and cereals is an ideal time to replenish vitamin D through eating.
Vitamin D from food is not as abundant as many other vitamins, but there are still many good choices for breakfast:
Fatty fish: This is the richest natural source of vitamin D, each small serving can provide a significant amount compared to daily needs.
Eggs: Eggs contain vitamin D and healthy fats that help increase vitamin D absorption in omelette or sandwich breakfasts.
UV-radiated mushrooms: A single plant source that produces vitamin D when exposed to UV rays, can be used in eggs or breakfast salads.
Milk and cereals boost vitamin D: This is a suitable choice for people who do not eat much fish or a vegetarian diet, helping to ensure basic vitamin D levels.
Regularly supplementing vitamin D through breakfast not only supports calcium absorption, helps bones become stronger and prevents osteoporosis, but also helps support the immune system, reducing the risk of respiratory infections - something that is more likely to happen in cold weather.
A stable vitamin D level is also associated with reducing the risk of muscle disorders and bone pain common in winter.
