Image credit: The Kitchn
Vitamin D is a nutrient that can be synthesised via the skin through sun exposure and obtained through dietary sources. Maintaining adequate levels is therefore influenced by both lifestyle and nutrition. Vitamin D is widely recognised for its role in supporting bone health and immune function.
From a bone health perspective, vitamin D is essential for calcium absorption. Alongside cofactors such as vitamin K, magnesium and zinc, it supports effective bone mineralisation and overall skeletal integrity. Less often discussed, however, is it’s contribution to balance and fall prevention. Emerging research suggests that vitamin D plays a meaningful role in muscle function, which is closely linked to balance and stability. Adequate muscle strength and coordination are key factors in reducing the risk of falls.Vitamin D deficiency has been associated with an increased risk of falls, likely due to it’s role in muscle weakness and changes to muscle morphology. When combined with low calcium levels, deficiency may also increase the risk of fractures in the event a fall does occur. (PMID 2316976)
Food Sources of Vitamin D
While sunlight remains a primary source, dietary intake can help support vitamin D levels. Common sources include:
- Fatty fish, particularly small fish that include edible bones
- Eggs, especially the yolks
- Mushrooms
- Dairy products
An interesting area of research highlights that exposing mushrooms to ultraviolet (UV) light can significantly increase their vitamin D content. One study found that fresh button mushrooms exposed to midday sunlight for 15 to 120 minutes produced significant increase in levels of vitamin D₂, with sliced mushrooms generating higher levels due to the higher surface area. (PMID: 30322118)
Of course, this blog wouldn’t be complete without the mention of a lovely recipe; Clay pot mushroom rice – a beautiful dish by Hetty Lui McKinnon. A delicious way to include a great source of dietary vitamin D in your diet.
https://hettymckinnon.com/recipes/mushroom-rice
Hetty’s is a New York based cook that promotes incredible plant forward cooking. She is a regular contributor to the New York times among many other publishers and has a great monthly Substack newsletter ‘To vegetables, with love’.
