Yes, all vitamins are essential, as they each serve their own purpose and our bodies need them to function properly.

This week, I thought I’d look more into Vitamin D.  Growing up in Dubai, it was not something we ever considered, seeing as it’s hot and sunny all year round, it stood to reason that we were getting plenty of it.  What we didn’t realise however, was that our efforts to shield and protect ourselves from the sun was actually leading to a Vitamin D deficiency in many of us, and in turn, other health problems, most notably, bone health as well as various autoimmune diseases.

Though sunlight is the best source of Vitamin D, many of us are rightfully concerned with other health problems, such as skin cancer, and are therefore, not getting as much sunlight as we need for our bodies to produce sufficient Vitamin D. Furthermore, many people live in climates, where sunlight is not as prevalent as it is in this part of the world. So, our best option in ensuring sufficient Vitamin D in our system is through food and supplements.

Ideally, one should be getting a little bit of everything; sun exposure (but not too much), a healthy diet and supplements to ensure that everything is up to point. Unfortunately, that is not always possible, but we do what we can. And for those of you for whom Vitamin D is a concern, here are some food options to consider adding to or increasing in your diet:

• Fatty fish, such as salmon, preferably wild as opposed to farmed.
• Canned fish, such as herring or sardines, though these are high in sodium, and may not be ideal for those looking to limit their salt intake.
• Cod liver oil, these capsules are a great substitute for those of you who don’t like eating fish, and is also high in omega-3 fatty acids, so also good for heart disease and reducing inflammation in the body. Do consult with your doctor however, as cod liver is also high in Vitamin A, which can be toxic in high quantities.
• Canned Tuna; easy, accessible, affordable and has a long shelf life. Though, it should be consumed in moderation due to its relatively high mercury content.
• Eggs, and in particular the yolks where Vitamin D is concerned.
• Mushrooms; hands down, my favourite vegetable of all the time! Saved the best for last!

Though some of these should be consumed in moderation, all are great sources of Vitamin D and a great starting point for those of you dealing with deficiencies.  If in any doubt however, do consult with your doctor before making any drastic changes to your diet.

Any other food options I hadn’t thought of? Please share them in the comments!