How to maintain vitamin D levels after summer ends?

For many of us, summer is associated with warmth, sunshine, and good feelings. However, as soon as autumn begins, the days get shorter, the sun hides behind the clouds, and with it, one of the most important vitamins - vitamin D - begins to disappear from our bodies.

To maintain vitamin D levels after summer, eat more fatty fish (salmon, sardines, mackerel), egg yolks, and dairy products fortified with vitamin D. Also, talk to your doctor about taking supplements and stay out in the sun when possible to increase your body's natural synthesis.

This advice is relevant for anyone who wants to take care of their health during the dark season. Let's take a look at why vitamin D is so important and how to practically ensure sufficient levels.

Why is vitamin D so important for our health?

Immune system and mood.

Vitamin D directly affects immunity, helping the body fight infections more effectively. Studies show that its deficiency is associated with more frequent colds and poorer emotional state. It is not surprising that autumn melancholy often coincides with the depletion of vitamin D reserves.

Bone and muscle strength.

Vitamin D helps the body absorb calcium and phosphorus, two minerals that are essential for strong bones. A deficiency can lead to muscle weakness, pain, and even fractures. This vitamin is especially important for people who play sports or lead an active lifestyle.

Why is there a lack of vitamin D in autumn and winter?

Lack of sunlight.

Vitamin D is also called the "sunshine vitamin" because its main source is ultraviolet rays. From October to March, the angle of the sun in Lithuania is too low, so the skin almost no longer synthesizes it naturally.

Inadequate nutrition.

Although vitamin D is found in some foods, most people do not consume enough of it. In addition, the usual diet does not always provide sufficient doses, so it is important to choose products more carefully.

Food sources rich in vitamin D

Fatty fish and canned sardines.

Salmon, mackerel and sardines are true champions of vitamin D. A particularly convenient option is canned sardines, which stay fresh for a long time, do not lose valuable substances and can be easily included in the autumn diet plan. In addition, Portuguese canned sardines are famous for their quality and authentic taste - an easy way to bring the health traditions of the Mediterranean into your kitchen.

Egg yolks and dairy products.

They also contribute to vitamin D reserves, especially if the products are fortified with this vitamin.

Portuguese fish is a symbol of health and quality.

The Portuguese have long been famous for their seafood traditions. When you choose Portuguese fish, you get not only vitamin D, but also omega-3 fatty acids , which support heart, brain and joint health.

Omega-3 fatty acids and their benefits for the body

Omega-3 fatty acids are another reason to eat sardines and other fatty fish more often. They reduce inflammation, strengthen the heart, improve concentration, and even help fight mood swings.

In the fall, when many feel tired and less motivated, omega-3 can become a natural source of energy.

Practical plan: what to do this week

1. Include canned sardines in your diet - at least 2 times a week.
2. Choose at least one other oily fish dish – a mackerel or salmon dinner.
3. Eat eggs for breakfast - a natural source of vitamin D.
4. Choose dairy products fortified with vitamin D.
5. Get out into the daylight for at least 15 minutes - even a short walk can be beneficial.
6. If in doubt, consult your doctor about supplements.

Conclusion

Vitamin D is vital to your health, and deficiency is especially common in the fall and winter. The most convenient way to ensure adequate levels is to include Portuguese canned sardines in your diet, which are both delicious and nutritious.

Discover a wide selection of Portuguese sardines in our online store sardinele.com !

Frequently asked questions

Why is vitamin D so important?

It strengthens immunity, improves mood, helps absorb calcium, and ensures bone and muscle health.

How much vitamin D do you need in autumn and winter?

For adults, 600–800 IU per day is recommended, but the exact dosage can be determined by your doctor.

Are canned sardines a reliable source of vitamin D?

Yes, they retain most of their nutrients and are a convenient choice for your daily diet.

Can I get enough vitamin D from sunlight alone in Central and Northern Europe?

From October to March - no. Therefore, it is necessary to supplement the diet with food or supplements.