Indoor Summer Special: Nourishing Foods to Beat Vitamin D Deficiency

Vitamin D Deficiency

As the summer season rolls in, most people are eager to soak up the sun and replenish their vitamin D levels. However, for those who spend most of their time indoors, whether due to work, lifestyle, or health reasons, the risk of vitamin D deficiency becomes more prevalent. Luckily, there are various nourishing foods that can help compensate for the lack of sun exposure and ensure adequate vitamin D intake. In this article, we will explore these indoor summer special foods that can help beat vitamin D deficiency.

Fatty fish such as salmon, mackerel, and sardines are excellent sources of vitamin D. Incorporating these fish into your diet can significantly contribute to boosting your vitamin D levels. Grilled salmon, fish tacos, or a simple tuna salad can be delicious and healthy ways to enjoy these nutrient-rich options.

Many food products, such as dairy alternatives (soy milk, almond milk), breakfast cereals, and orange juice, are often fortified with vitamin D. Checking product labels for added vitamin D can be an easy way to ensure you are getting an adequate intake, especially for those who follow a plant-based diet.

Eggs are a versatile and readily available source of vitamin D. The yolk, in particular, contains this essential nutrient. Enjoying a poached or boiled egg for breakfast, adding eggs to salads, or incorporating them into various recipes can help elevate your vitamin D levels.

Vitamin D Deficiency

Mushrooms are unique because they can naturally produce vitamin D when exposed to ultraviolet (UV) light. While commercially grown mushrooms may not receive much sunlight, certain varieties like shiitake and maitake can still provide a reasonable amount of vitamin D. Incorporate mushrooms into stir-fries, soups, or grilled dishes to add flavor and boost your vitamin D intake.

Milk, yogurt, and cheese are not only rich in calcium but also contain vitamin D. Opt for low-fat or non-fat varieties to keep the calorie intake in check. Enjoy a glass of milk, a bowl of yogurt with fruits, or a sprinkle of cheese on your favorite dishes to increase your vitamin D consumption.

Cod liver oil is a traditional supplement that has been used for its vitamin D content for many years. While it may not be the most appealing option for everyone, it is an incredibly concentrated source of vitamin D and other essential nutrients. Taking cod liver oil capsules as a supplement can help meet your daily vitamin D requirements.


Vitamin D deficiency can be a concern, particularly for those who spend most of their time indoors during the summer season. Incorporating nourishing foods like fatty fish, fortified products, eggs, mushrooms, dairy, and cod liver oil can help compensate for the lack of sun exposure and boost the levels. Remember to consult with a healthcare professional or a registered dietitian to ensure you meet your individual dietary needs. Stay healthy and enjoy the summer season indoors with these nourishing foods!

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