Catch of a lifetime: Maharashtra fisherman sells Ghol fish at Rs 1.33 crore

The easiest way to get vitamin D is by first checking your levels and then asking a doctor to recommend a supplement. You can either take a dedicated vitamin D supplement, or a multivitamin capsule, which will usually have a low level close to what the is advised.

There are few foods that are a natural source of vitamin D. But fatty fish have a high amount and it can help to include a portion of fish a few times a week in your diet. Fish such as mackerel, herring and salmon are some of the best options. Salmon in the wild get vitamin D from the plankton they eat, so wild Atlantic salmon will tend to have more vitamin D that farmed salmon.

If you’re vegetarian or vegan, mushrooms are a good way to up your intake of vitamin D. Research has shown that the skin of mushrooms has the ability to make vitamin D when sunlight hits it, just like human and animal skin.

Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. If you’re in India, you’re lucky because we still get sun even in the colder months. Sun-derived vitamin D may circulate for twice as long as vitamin D from food or supplements, so make sure you’re out in the sunlight. The early morning sun has the most benefits.

Eating an egg a few times a week is an easy way to add vitamin D into your system. But keep in mind that chicken feed can also affect the vitamin D content of eggs. Eggs that are pasture-raised or free-range chickens offer up to 4 times more vitamin D because of the higher amount of time they spend outdoors.