Get your Vitamin D from food this winter
Nov 17, 2024, 7:00 AM | Updated: 7:25 am
Egg yolks, oily fish, and mushrooms are some examples of foods high in Vitamin D. (Canva)
(Canva)
SALT LAKE CITY — Vitamin D plays a significant role in preventing seasonal depression. Although it’s harder to get it from the sun in the winter when the days are shorter, we can get a decent amount from certain foods.
On the latest Let’s Get Moving podcast episode, host Maria Shilaos spoke with Dr. Amy Lee, nutritionist and founder of Nucific, to learn how food can be a great alternative source of Vitamin D.
People often get seasonal depression due to a lack of exposure to sunlight. According to Lee, shorter days can impact the way we feel because of how sunlight penetrates into our eyes, and the way we feel affects how our neurotransmitter works.
As a result, it could decrease our level of dopamine or norepinephrine, which is often activated by sunlight.
The link between Vitamin D and seasonal depression
Vitamin D is a fat-soluble vitamin that is essential because it can determine whether you have enough dopamine.
“It is actually involved in the pathway of creating this one enzyme called tyrosine hydroxylase, which is responsible as a precursor before your dopamine or norepinephrine is made,” Lee said.
One thing to be cautious of is the potential toxicity that could come from eating too much of it. That’s why Lee said it’s important to allow the body to metabolize it effectively.
Symptoms of low levels of Vitamin D
Most people don’t know that they have low levels of Vitamin D because the symptoms can be very vague. For example, people can experience body aches, chronic pain, low energy, and even trouble sleeping.
Lee said immunity is another important factor. Lower levels could also mean higher chances of getting a cold or an infection.
What to eat
“Most of the things that have high levels of Vitamin D are things that are a little bit fattier,” Lee said. “So things like egg yolks, for example, have a lot more Vitamin D compared to egg whites. So it’s nice to kind of eat the whole egg for that very reason.”
Oily fish, such as sardines and mackerel, and mushrooms are some other examples.
Read more from the Let’s Get Moving podcast:
- How to identify and prevent substance use disorder
- Do you have a toxic relationship with food?
- Coping with mental health struggles through music
Follow Let’s Get Moving with Maria on Facebook, Instagram, and on our website.
