For many of us living in Dubai, winter is the most anticipated time of year, given the months of heat experienced in this part of the world. While people in cold counties experience the winter blues, most people here enjoy the light breeze and occasional rain during the winter.  

However, this time of the year can be particularly challenging for an individual’s health, as with cold weather comes the flu season, hence causing people to develop the sniffles. One way of fighting these diseases and boosting your immune system is by ensuring that your vitamin D levels are optimal. Vitamin D, also known as the sunshine vitamin, is extremely important in maintaining a healthy immune system. Insufficient levels of vitamin D can cause various deficiencies leading to various chronic health conditions like conditions of the heart, osteoporosis, blood pressure etc.  

Apart from getting adequate amounts of sunlight during the winter months, there are also some winter foods, inclusion of which in your diet can help add an additional source of vitamin D. These include the following: 

Fish and Fish Dishes – Fatty and oily fish including salmon and mackerel are an important source of Vitamin D. Include roasted or grilled fish in your diet to enhance healthy eating methods. 

Meat and Meat Products – One should opt for lean meat instead of fatty meat or organ meat. A bowl of warm soup is winter’s best food; however avoid the cream and salt. Opt for chicken, meat, or vegetable broth. 

Cereals and cereal products – Know that cereals are more than just convenient breakfast options. Whole grain products are the best and are also high in zinc and soluble fiber. 

Dairy Products – Tofu, milk, and cheese are a good source of calcium, protein and vitamin D which are all essential to maintain a healthy immune system. 

Eggs – Always try to incorporate eggs in your breakfast as they are a source of whole protein and adequate vitamin D. 

Dark leafy greens – Cruciferous vegetables like broccoli, bok choy, cabbage, cauliflower, and kale act as top defense against the winter. They are high in vitamins A, C and K. 

Almonds, dates and walnuts – Dates are low in fat and their regular intake during the winter also helps keep the excess weight in check. Walnuts, almonds and apricots are a healthy combination that ensures an active a healthy nervous system. 

(Credit: Sushma Ghag, dietician at Aster Hospital, Mankhool)