Sunshine and diet tips: How to get enough vitamin D, especially if you have kidney disease

To stay healthy, it's important to get some sun, eat vitamin D-rich foods like egg yolk, mushrooms and orange juice, and take supplements if needed (Images: Canva)

Vitamin D is vital for bone health, mineral balance, and regulating parathyroid hormones. Chronic Kidney Disease (CKD) doesn’t just affect the kidneys—it also impacts the body’s ability to manage vitamin D, leading to a host of complications. Correcting vitamin D deficiencies may slow CKD progression and improve your health. According to a study by the Division of Nephrology, Saint Louis University, published in PubMed, vitamin D plays a vital role in managing bone and mineral issues in chronic kidney disease (CKD). Research suggests the importance of treating vitamin D deficiency to manage complications effectively.

Vitamin D and sunlight:

The sun is the best source of vitamin D. When your skin is exposed to sunlight, it makes vitamin D naturally. This process depends on factors like the time of day, season, location, and your skin type. Once produced, vitamin D helps your body use calcium and keep your bones strong. It also plays a role in many other body functions. Getting enough vitamin D from the sun can help reduce the risk of health problems like heart disease, diabetes, and autoimmune diseases. To stay healthy, it's important to get some sun, eat vitamin D-rich foods, and take supplements if needed.

Also read | Best ways to boost your vitamin D naturally: Sunlight, foods, and supplements

Here’s a list of food sources of vitamin D:

Cheese: Cheese, especially varieties like Swiss and ricotta, offers small amounts of vitamin D. While it’s not a primary source, it contributes to daily calcium and protein intake.

Cereals: Many breakfast cereals are fortified with vitamin D to help boost your daily intake. These cereals are often enriched with additional nutrients, including vitamin D, which is important for bone health and immune function. To make the most of fortified cereals, check the nutrition label to ensure they contain vitamin D.

Egg yolks: Egg yolks contain vitamin D, making them an easy addition to meals. One yolk provides a modest amount of the daily recommended intake, along with healthy fats and other nutrients.

Also read | Vitamin D deficiency: Add these 8 foods to your daily diet

Fortified foods: Many everyday foods, such as cereals, orange juice, milk, soy drinks, and margarine, are fortified with vitamin D. These products are a practical way to boost vitamin D levels, especially for those with limited sun exposure.

Margarine: Margarine is a spread often fortified with vitamin D, offering a convenient way to increase your daily intake. Fortified margarine can be used in place of butter to enhance meals while providing additional nutrients. Check the label to ensure the margarine is fortified with vitamin D.

Milk: Milk is naturally rich in calcium, but many varieties are also fortified with vitamin D to improve its bone-strengthening benefits. Fortified milk can be cow’s milk or plant-based alternatives like almond, oat, or rice milk. Drinking a glass of fortified milk each day helps ensure you’re meeting your vitamin D requirements.

Mushrooms: Mushrooms, particularly those exposed to ultraviolet light, are a unique plant-based source of vitamin D. They’re an excellent choice for vegetarians or vegans.

Oily fish: Oily fish like mackerel, salmon, and sardines are among the richest natural sources of vitamin D. They also provide heart-healthy omega-3 fatty acids.

Also read | Fatigue, depression, weak bones? Here are 5 best ways to increase Vitamin D in your body

Orange juice: Fortified orange juice is another source of vitamin D. It may be good for those who may not consume dairy or want an extra boost in their morning routine. Vitamin D in orange juice can aid in calcium absorption, supporting strong bones and teeth.

Soy drinks: Soy drinks, also known as soy milk, are often fortified with vitamin D, making them a great plant-based option for people who don’t consume dairy. Like milk, fortified soy drinks help support bone health and provide a source of calcium and other nutrients. Soy milk is particularly useful for those who are lactose intolerant or follow a vegan diet.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.