You’ve probably heard the buzz about vitamin D, often referred to as the “sunshine vitamin.”

While it’s best known for helping keep our bones strong, vitamin D also plays an important role in supporting normal immune function, muscle health and overall wellbeing.

Despite living in the “sunburnt country,” many Australians surprisingly don’t get enough.

According to the Australian Bureau of Statistics, 1 in 4 Australians has a mild or moderate vitamin D deficiency, and levels tend to decline in winter when we spend less time outdoors, particularly in southern parts of Australia.

The good news is that there are simple lifestyle habits you can implement to help support healthy vitamin D levels.

Sunshine matters but it’s a balancing act

Our bodies naturally make vitamin D when UVB rays from the sun reach our skin. Fresh air, natural light and moderate sunshine not only help vitamin D production but also help regulate your body’s internal clock and supports mood.

Spending some time outdoors at appropriate times each day is important but of course it’s important to balance this with SunSmart advice, especially when the UV Index is 3 or above.

✅ Important to remember

Exposure needs vary depending on skin tone, season, location, age and lifestyle.

✅ Good to know…

Sitting beside a sunny window doesn’t count. Glass blocks the UVB rays your body needs to produce vitamin D. So does sunscreen we use to protect our skin.

Can You Get Enough Vitamin D from Food?

This is one of the questions we’re asked most often.

The answer is… partly.

While nutrition is incredibly important for overall health, sunlight is our body’s main source of vitamin D. Only a relatively small amount typically comes from food, which is why spending some time outdoors when conditions are suitable is so valuable.

That doesn’t mean food isn’t important.

Including vitamin D-rich foods can help support your intake while also providing plenty of other nutrients your body needs to thrive.

Top Vitamin D Foods to Add to Your Shopping List

Some of the best dietary sources include:

🐟 Oily fish such as salmon (wild caught is best), trout or sardines

🥚 Eggs

🍄 Mushrooms (particularly those exposed to UV light)

Many of these foods are also rich in high-quality protein, healthy fats and other vitamins and minerals that support overall health.

A clever mushroom hack!

Mushrooms are one of the few plant foods that can provide vitamin D, but only if they’ve been exposed to light.

Here’s the tip: Slice your regular mushrooms and leave them in direct sunlight for 15–30 minutes before cooking. The sunlight naturally increases their vitamin D content, and much of it stays there even after cooking.

They are an easy addition to soups, omelettes, pizzas, stir-fries or your Sunday breakfast.

Who knew mushrooms liked a little sunshine too?

Don’t Forget the Rainbow

Vitamin D is just one piece of the puzzle.

Supporting your immune system also means giving your body a wide variety of nutrients every day.

Aim to include plenty of colourful vegetables and fruit such as:

🥦 Broccoli
🥬 Leafy greens
🍊 Citrus fruits
🥝 Kiwi fruit
🫐 Berries
🥕 Pumpkin and carrots

The more colourful your plate, the greater the variety of nutrients you’re providing your body.

Winter Wellness Is About the Bigger Picture

At Complete Health Chiropractic we understand vibrant health isn’t built by one vitamin, one meal or one adjustment.

It’s built by consistently making choices that support your body’s ability to function at its best.

That means nourishing your body with whole foods, moving regularly, prioritising sleep, managing stress, fostering relationships and keeping your nervous system functioning well.

When these healthy habits work together, your body can create a better immune response to adapt to the challenges of winter.

This Month’s Winter Wellness Challenge

Can you tick off these five habits?

☐ Eat one vitamin D-rich food.
☐ Add three different colours to your dinner plate.
☐ Spend some time outdoors.
☐ Drink enough water.
☐ Keep your next chiropractic appointment.

Five simple habits. One healthier winter.

Looking for Personalised Nutrition Support?

If you’re wondering whether you’re getting the nutrients your body needs this winter, or you’d like practical advice tailored to you or your family goals, our Clinical Nutritionist, Janneke, is here to help.

Book a consultation with Janneke and take the next step towards better health this winter.