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May 23, 2022

Aussie aren’t getting enough vitamin D in winter: Here’s how to fix that

Filed under: Fitness — Tags: — admin @ 5:05 am

You might think dosing up on vitamin C is going to get you through winter unscathed, but there is another key nutrient we’re apparently not getting enough of through the colder months that could make even more of a difference to our health.

Australia’s vitamin D deficiency rate is actually among the highest in the world during the winter months, with new data revealing one in four (36 per cent) of Australian adults will experience a wintertime drop in their vitamin D levels this year.

“As we come into the cooler months, rates of vitamin D deficiency will rise,” Dr Joanna McMillian, Nutrition Scientist and Dietitian, tells 9Honey. “A lack of vitamin D increases susceptibility to infection and having sufficient vitamin D has been shown to reduce inflammation and consequently lesson the severity of symptoms when or if you become unwell with a cold or flu.”

READ MORE: Scottish man travels 7,563kms for Tinder date

a very sleepy man drinks coffee in bed
Aussies aren’t getting enough vitamin D during winter. (iStock)

But new peer-reviewed research from Melbourne’s Deakin University has shown there is hope. The research found that consuming at least seven eggs a week or one egg per day can help maintain the body’s levels of vitamin D throughout winter.

The study monitored the blood vitamin D levels of 51 adults aged 25-40 years residing in Melbourne and Geelong after being randomly allocated a number of eggs to eat a week for a 12-week period.

“Very few foods actually contain a naturally high amount of vitamin D and eggs are one of the few dietary rich sources of vitamin D. Eggs are so easy to incorporate into a diet because they can be eaten for breakfast, lunch, dinner or even snacks. They’re also cost-effective at less than 50 cents a serve,” Dr McMillian adds.

“Based on the current research, Australians already consume around four eggs per week, so adding an additional three eggs per week to reach the recommended minimum of seven, can help people avoid the wintertime decline of vitamin D.”

READ MORE: What you can do now to avoid a cold or flu this winter

Dr Joanna McMillan, Nutrition Scientist and Dietitian
Dr Joanna McMillan wants people to eat more eggs. (Supplied)

And eating more eggs isn’t the the only thing you can do for your vitamin D levels either. Here, Dr McMillian shares more of her top tips for getting enough vitamin D this winter:

Take a food first approach

Very few foods actually contain a naturally high amount of vitamin D and eggs are one of the few dietary rich sources of vitamin D with 82 per cent of the recommended dietary intake found in just a serve of two eggs.

Taking a food first approach is excellent because foods high in vitamin D can be more easily absorbed into the body, provide other essential nutrients and are cost effective. 

Make a conscious health swap

By making a conscious decision to make a better for you food swap, you can benefit from having more vitamins and minerals, including vitamin D in your diet.

Swap a sugary, low fibre breakfast cereal for boiled eggs with avocado on wholegrain or wholemeal toast. Instead of snacking on biscuits or a muffin, have a sliced hard-boiled egg on wholegrain crackers & sliced tomato.

READ MORE: Intermittent fasting can be really good for your brain, doctor explains

A high angle shot of an unrecognizable person's hand holding a bunch of vitamin D pills.
You can increase your vitamin D intake without resorting to supplements. (Getty Images/iStockphoto)

Plan ahead

By making a food diary and prepping your meals a week in advance, you can incorporate as many foods rich in vitamins and minerals to help you stay nourished in the cooler months. For more inspiration, you can head to AustralianEggs.org.au to find recipes and even meal plans to help you maintain your vitamin D levels.

Schedule some sun time

This may be a bit more difficult in the cooler weather but dedicating some time in the sun can have some great benefits in conjunction with eating good vitamin D rich foods.

Going for a walk in the sun with your arms and/or legs exposed (when warm enough) for school pickup or walking on your lunch break can help increase your vitamin D levels.  

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