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Foods rich in vitamin D can help you through monsoon period
Pedestrians walk with umbrellas in the rain near Gwanghwamun, Seoul, June 20. Yonhap
By Kim Se-jeong
The summer monsoon is a defining feature of Korea’s climate, typically lasting for about a month. During this period, persistent rain and overcast skies dominate the forecast, often for days on end.
Already this month, parts of Korea have experienced the season’s first wave of monsoon showers — over 24 hours of continuous rain and cloud cover. This naturally draws attention to vitamin D, a nutrient the human body primarily produces through sunlight exposure.
According to the U.S. National Institutes of Health, vitamin D plays a key role in calcium absorption, which is essential for building strong bones.
It also supports the immune system, helping it fend off viruses and bacteria. A deficiency in vitamin D can lead to fragile bones and weak muscles, and has even been linked to high blood pressure and cardiovascular issues. Some studies also associate low vitamin D levels with depression.
Average adults should aim for 600 international units (IU) of vitamin D daily, while those aged 71 and older should aim for 800 IU. When sunlight is scarce — especially during monsoon season — certain foods can help fill the gap.
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Salmon
One of the richest natural sources of vitamin D, salmon provides about 570 IU per 85 grams, especially when wild-caught. Farmed salmon contains a lower level of vitamin D. Freezing salmon doesn't significantly affect the vitamin D content.
Egg
Vitamin D is concentrated in the yolk. A large egg delivers roughly 44 IU. According to scientists at Newcastle University in the U.K., scrambled eggs are the best cooking method for retaining vitamin D, while fried eggs are the worst.
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Milk and cheese
Fortified dairy products are reliable sources of vitamin D. A cup of milk can contain up to 120 IU, while 40 grams of cheese provides around 17 IU.
Mushrooms
Among vegetables, only mushrooms naturally contain vitamin D at a high level — 366 IU per 80 to 100 grams. Experts recommend placing them in sunlight before cooking to boost their vitamin D levels. Frying or grilling is preferred, as boiling can reduce nutrient content.