Feeling low, sick and unwell in winter? Nutritionist links it to vitamin D deficiency and suggests 9 foods to eat daily

By Admin

29 Nov, 2025

Winter often brings its own charm cozy blankets, hot drinks, and festive moods. But for many, it also brings sluggish mornings, low energy, frequent infections, body aches, and a general sense of feeling “off.” If you’ve been wondering why winter weighs a little heavier on your body, the answer may lie in one crucial nutrient: vitamin D.

A drop in sunlight during winter can quietly wreck your energy, mood, and immunity. Since most of our vitamin D comes from sunlight, cloudy days, full-sleeve clothing, staying indoors, darker skin tones, and sunscreen reduce your ability to produce enough of this essential vitamin. A nutritionist explains how this deficiency impacts you and the foods that can help fix it naturally.

Why Vitamin D Drops in Winter

A reduction in direct sunlight means your skin produces less vitamin D3. With shorter days and extended indoor hours, your natural vitamin D levels continue to fall. Shockingly, nearly 76% of Indians are deficient in vitamin D, making winter even more challenging for energy and immunity.

According to Dietician Vidhi Chawla, founder of FISICO Diet and Aesthetic Clinic, vitamin D supports much more than just bone strength. Low vitamin D levels can affect:

• Bone and muscle strength
  
  

• Immunity, increasing infections
  
  

• Mood, contributing to seasonal low moods
  
  

• Skin repair and healing
  
  

• Energy stability and metabolism
  
  

Adults aged 19–70 require about 15 micrograms of vitamin D per day (as per the US National Institutes of Health). And since winter makes sunlight less accessible, your diet becomes a vital source.

9 Vitamin D-Rich Foods to Add to Your Winter Diet

Ideally, 10–30 minutes of sunlight on bare skin can help produce enough vitamin D but winter makes this inconsistent. Here are nine nutrient-rich foods recommended by experts to help you boost your levels naturally.

1. Fatty Fish

Fish like salmon, sardines, mackerel, oysters, and shrimp are among the best natural sources of vitamin D.
Nutritionist Chawla notes that vitamin D from fish is more easily absorbed than plant-based sources.
A study in The Journal of Steroid Biochemistry and Molecular Biology even found that wild salmon has significantly more vitamin D than farmed salmon.

Include fatty fish 2–3 times a week for optimal benefits.

2. Egg Yolk

Don’t skip the yolk!
Egg yolks contain vitamin D along with healthy fats. According to Food Data Central, one yolk offers about 37 IU of vitamin D, roughly 5% of your daily needs.
A great option for those who don’t consume fish.

3. Mushrooms

Mushrooms act just like humans they produce vitamin D when exposed to sunlight.
A study in the Nutrients journal found that wild mushrooms contain higher vitamin D levels, but both wild and farm-grown varieties contribute meaningfully.

Add mushrooms to your soups, stir-fries, or salads during winter.

4. Cod Liver Oil

This traditional remedy is loaded with vitamin D and omega-3 fatty acids.
Research published in Nutrients highlights its benefits for bone health and conditions like rickets and psoriasis.

A perfect choice for those who dislike fish or eggs.

5. Yoghurt or Curd

Some packaged yoghurts are fortified with vitamin D and also boost gut health.
Check the labels to ensure you're choosing fortified options.

6. Cheese

Cheddar, Swiss, and other varieties contain small but valuable amounts of vitamin D.
Enjoy in moderation as part of a balanced winter diet.

7. Fortified Plant-Based Milk

If you’re vegan or lactose-intolerant, options like soy, almond, coconut, and oat milk are often fortified with vitamin D.
A simple way to increase your daily intake.

8. Paneer (Indian Cottage Cheese)

Paneer contains modest levels of vitamin D and is a staple in many Indian households.
Add it to curries, salads, grilled dishes, or wraps.

9. Fortified Orange Juice

Fortified orange juice offers a double benefit:

• Vitamin D for bone and immune health
  
  

• Vitamin C for strong immunity
  
  

A refreshing way to start your winter mornings.

Conclusion

If you’re feeling ill, tired, or noticing muscle and bone pain during winter, vitamin D deficiency might be the hidden culprit. Combining safe sunlight exposure with these vitamin D-rich foods can help restore balance, strengthen immunity, and uplift your mood naturally.