Low vitamin D this winter? These foods can help restore your energy

Vitamin D is a crucial nutrient for the body, particularly during winter when natural sunlight levels decrease. Research published in Cureus in 2023 has linked low vitamin D levels to reduced immunity, low mood and weakened bone strength. Including vitamin D-rich foods in daily meals can support better energy, mental well-being and overall physical health during colder months.

A separate 2023 study published in Microorganisms notes that natural vitamin D sources such as mushrooms, enriched dairy products, eggs and certain seeds help the body fight infections more effectively and maintain a stable mood. The nutrient also plays a central role in calcium absorption, which is essential for long-term bone and muscle health.

Adding vitamin D to everyday meals does not require complex cooking. Simple breakfast, lunch and dinner options can provide these essential nutrients using ingredients commonly found at home. Listed below are three easy recipes that offer natural sources of vitamin D and can be prepared quickly.

Breakfast: Mushroom Masala Toast

Mushrooms offer natural vitamin D, and this quick toast recipe provides a warm, energy-boosting start to winter mornings.

Ingredients

• 1 cup mushrooms, sliced
• 1 small onion
• 1 green chilli
• 1 tbsp butter or oil
• ¼ tsp turmeric
• ½ tsp black pepper
• Salt to taste
• Bread as required

Instructions

Heat butter or oil in a non-stick pan and sauté the onions. Add mushrooms and cook until soft. Mix in salt, turmeric and black pepper. Toast the bread in the same pan and top it with the mushroom mixture before serving warm.

Lunch: Enriched Curd Rice Bowl

This simple curd rice bowl provides vitamin D through enriched curd and helps maintain digestive immunity.

Ingredients

• 1 cup cooked rice
• ¾ cup enriched curd (check label for vitamin D)
• 1 tbsp chopped cucumber
• 1 tbsp grated carrot
• ½ tsp mustard seeds
• 1 tsp oil
• 4–5 curry leaves
• Salt to taste

Instructions

Combine rice, curd, cucumber and carrot in a bowl and mix gently. Heat oil in a small pan, add mustard seeds and curry leaves and allow them to crackle. Pour the tempering over the curd rice, mix again and serve at room temperature.

Dinner: Omelette or Mushroom Spinach Wrap

This wrap is a light, nutritious dinner option. Eggs provide vitamin D, while mushrooms serve as the vegetarian alternative.

Ingredients

• 2 eggs or 1 cup sliced mushrooms
• ½ cup chopped spinach
• 1 small chopped tomato
• ½ tsp black pepper
• Salt to taste
• 1 tsp oil
• 1 whole wheat roti or tortilla

Instructions: Omelette version

Whisk eggs with salt and pepper. Add spinach and tomatoes. Heat oil in a pan, pour in the mixture and cook on both sides until firm. Place the omelette on a roti or tortilla, roll and serve warm.

Instructions: Mushroom version

Heat oil in a pan, cook mushrooms until soft, then add spinach and tomatoes. Season with salt and pepper. Spread the mixture on a roti or tortilla, roll tightly and serve.

These simple, nutritious meals make it easy to add natural vitamin D to your winter diet, supporting immunity, mood and overall wellness when sunlight exposure is limited.