Simple ways to boost Vitamin D dose: Sit near the window, include milk and cheese in diet

A study published in the Irish Medical Journal suggests Vitamin D plays an important role in coronavirus resistance. As a modulator of the immune system, it has a key role in fighting respiratory disorders. With the lockdown across India, most people are at home for almost the entire day. Getting Vitamin D is a challenge as its top source is sunlight.

Cornerstone of health
Priya Palan, dietician at Zen Multispecialty Hospital, Mumbai says, “Vitamin D is called the sunshine vitamin as it is produced by the skin’s exposure to the sun’s ultraviolet rays. It is essential to help the body absorb calcium and phosphate from the diet and is vital for healthy bone structure and good teeth.”


To make sure that one get s enough Vitamin D, Palan suggests tracking sunlight entering the house. “Sit at the window or in the balcony with your hands and feet stretched outside, so that you get your daily dose. Avoid going overboard,” she cautions.

Daily Vitamin D
Dr Miten Sheth, orthopaedic knee surgeon at Mumbai’s The Knee Clinic, stresses on the right food intake in addition to being in sunlight for around 15-20 minutes. “Severe deficiency can cause bone development diseases like rickets in children and osteomalacia in adults. Rise in deficiency has been accentuated by the recent ‘stay at home’,” he says. “Fish and egg yolk are good sources of Vitamin D.”

If the levels are very low, supplementation can be taken, but only on a doctor’s advice, Dr Sheth says.

Growing children also need Vitamin D and being stuck indoors robs them of time in the sun. Dr Suresh Birajdar, pediatrician at Motherhood Hospital in Navi Mumbai, says, “Vitamin D is a fat-soluble vitamin that is stored in the liver and other fatty tissues in the body. Sun exposure early in the morning or at noon is preferred. Afternoon sunlight can also help children.” In situations where it is not possible, dietary sources of Vitamin D could be considered, suggests Dr Birajdar.

Got milk?
“Include milk, cheese and eggs in a child’s diet. A few breads and breakfast cereals are fortified with Vitamin D, but their quantity may not meet the recommended daily requirement. In high-risk groups like babies under one year, vitamin drops daily are recommended. But in older children, Vitamin D supplements are not routinely prescribed,” Dr Birajdar says.

The right amount of sunlight with a fortified diet is sufficient for children. Jinal Patel, nutritionist at Apollo Spectra hospital, Mumbai, lists some other sources. She says, “Butter, cheese, corn oil, vegetables like tomato plant leaves, spinach, cabbage have Vitamin D, but in poor absorbable quantities. Vegans can opt for supplementation or fortified foods.”.