Vitamin D, often referred to as the “sunshine vitamin,” is a crucial nutrient that plays a vital role in maintaining optimal health and well-being. In the United Arab Emirates (UAE), where the sun shines brightly throughout the year, it might seem like getting enough vitamin D would be easy.
However, factors such as cultural practices, high temperatures, and limited sun exposure can contribute to vitamin D deficiency. Fortunately, there are several locally available foods in the UAE that are rich in vitamin D and can help you meet your nutritional needs.
In this blog, we will explore the importance of vitamin D, its benefits, and provide you with a comprehensive list of vitamin D-rich foods commonly found in the UAE.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that the body synthesizes when exposed to sunlight. It plays a crucial role in promoting calcium absorption, maintaining bone health, supporting the immune system, and regulating various bodily functions.
Vitamin D deficiency can manifest through various symptoms, which can vary in severity. Feeling tired or experiencing a lack of energy is a common symptom of vitamin D deficiency. If you often feel fatigued, despite getting enough sleep, it may be worth considering your vitamin D levels. It can also lead to bone and muscle pain, weakness, and even increased risk of fractures.
Vitamin D is involved in the process of wound healing. Inadequate levels of vitamin D may impair the body’s ability to repair damaged tissues and heal wounds effectively.
What are The Benefits of Vitamin D?
- Enhances Bone Health: Adequate vitamin D levels are essential for the absorption of calcium and phosphorus, promoting strong bones and teeth, and reducing the risk of conditions like osteoporosis.
- Supports Immune Function: Vitamin D helps bolster the immune system, reducing the risk of infections and supporting overall immune health.
- Promotes Heart Health: Research suggests that optimal vitamin D levels may help reduce the risk of cardiovascular diseases, including hypertension and heart disease.
- Boosts Mood and Mental Health: Adequate vitamin D levels are associated with improved mood and a reduced risk of depression and seasonal affective disorder (SAD).
Top Vitamin D Foods in the UAE
Fatty Fish
The UAE’s coastal location provides access to an abundance of fresh seafood. Fatty fish like salmon, mackerel, and sardines are excellent sources of vitamin D. These fish accumulate vitamin D through their exposure to sunlight.
In addition to vitamin D, fatty fish are rich in omega-3 fatty acids, which promote heart health, reduce inflammation, and support brain function. Incorporate grilled, baked, or pan-seared fatty fish into your meals to boost your vitamin D intake and enjoy their delicious flavour and health benefits.
Fish Roe
Fish roe, such as those from local fish like Hamour or Sultan Ibrahim, is a flavorful source of vitamin D. Also known as fish eggs or caviar, it is highly nutritious and contains a variety of essential nutrients, including proteins, omega-3 fatty acids, and minerals like iron and selenium. It can be enjoyed as a topping or garnish for dishes, added to sushi rolls, or incorporated into spreads and dips to enhance both taste and nutritional value.
Fortified Dairy Products
Many dairy products available in the UAE, including milk, yoghurt, and cheese, are fortified with vitamin D. Fortified dairy products have vitamin D added during the production process to enhance their nutritional content. These products provide vitamin D, calcium, protein, and other essential nutrients. When selecting dairy products, check the product labels to ensure they contain added vitamin D.
Incorporate fortified dairy products into your diet by drinking milk, enjoying yoghurt as a snack or in smoothies, and incorporating cheese into your meals for a convenient way to increase your vitamin D intake.
Eggs
Eggs are a versatile and easily accessible source of vitamin D. They are also rich in proteins, healthy fats, and other essential nutrients. Opt for local eggs from free-range chickens to maximise their nutritional benefits. Enjoy eggs boiled, scrambled, poached, or incorporated into various dishes like omelettes and frittatas to increase your vitamin D intake.
Mushrooms
While the UAE’s climate isn’t ideal for wild mushrooms, locally grown mushrooms are available in supermarkets. Mushrooms are a unique plant-based source of vitamin D. They naturally produce vitamin D when exposed to sunlight or UV light. Including mushrooms in your diet can provide a boost of vitamin D.
Consider exposing mushrooms to sunlight for a short period before consumption to enhance their vitamin D content. Enjoy mushrooms in salads, stir-fries, soups, or as a topping for pizzas and burgers.
Camel Milk
Camel milk is a traditional beverage in the UAE and is known for its nutritional properties. It is a good source of vitamin D, as well as proteins, calcium, and other essential nutrients. Camel milk can be enjoyed as a refreshing drink on its own or used in various culinary preparations such as smoothies, shakes, puddings, or desserts. Explore the unique taste and health benefits of camel milk as an alternative to cow’s milk.
Fortified Breakfast Cereal
Many breakfast cereals available in the UAE are fortified with vitamin D. These cereals are specifically formulated to provide essential nutrients, including vitamin D, to start your day on a nutritious note.
Look for options that mention vitamin D on the packaging and choose whole-grain varieties with lower sugar content for a well-rounded breakfast. Pair fortified breakfast cereals with milk or yoghurt and add fresh fruits for added flavour and fibre.
Shrimp
Shrimp is a popular seafood in the UAE and is also a good source of vitamin D. In addition to vitamin D, shrimp provides a range of other nutrients such as protein, omega-3 fatty acids, and selenium. These nutrients contribute to heart health, brain function, and immune system support.
Shrimp can be grilled, stir-fried, or added to salads and pasta dishes for a delicious and nutritious meal. It’s important to note that shrimp should be consumed in moderation due to their relatively high cholesterol content.
Oysters
Oysters are another seafood delicacy that can contribute to your vitamin D intake. They are not only rich in vitamin D but also provide other essential minerals like zinc, iron, and copper. Oysters are known for their high protein content and are considered a natural aphrodisiac.
They also contain omega-3 fatty acids, which support heart health and brain function. Oysters can be enjoyed raw, grilled, or cooked in various dishes to enjoy their unique flavor and nutritional benefits.
Tuna
Tuna, whether fresh or canned, is a widely available fish in the UAE that is packed with vitamin D. It is also an excellent source of lean protein and omega-3 fatty acids, which support heart health and brain function. Tuna can be enjoyed in salads, sandwiches, sushi, or as a main dish. However, it’s important to be mindful of mercury levels in larger tuna species and consume them in moderation.
Labneh
Labneh, a strained yoghurt popular in Middle Eastern cuisine, is a creamy and tangy treat that is often consumed as a dip or spread. It is made by straining yoghurt to remove the whey, resulting in a thicker, more concentrated yoghurt.
Labneh is not only a good source of vitamin D but also provides probiotics, calcium, and protein. Enjoy labneh with fresh vegetables, and pita bread, or use it as a healthier alternative to cream cheese or sour cream in recipes.
Goat Milk
Goat milk is an alternative to cow’s milk that is readily available in the UAE. It contains vitamin D, calcium, and other essential nutrients. Goat milk is known for its easier digestibility compared to cow’s milk, making it suitable for those with lactose intolerance or digestive sensitivities. It can be consumed on its own, used in cooking and baking, or enjoyed as a base for smoothies and milkshakes.
Conclusion
Maintaining optimal vitamin D levels is crucial for overall health and well-being. While sunlight is the primary source, incorporating vitamin D-rich foods into your diet can help ensure you meet your daily requirements. Adding the food sources mentioned above can provide you with the vitamin D your body needs to thrive.
Remember to consult with a healthcare professional to determine the appropriate dosage and ensure you’re meeting your specific needs. Embrace the power of vitamin D and unlock a world of health benefits!
