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Vitamin D is an important nutrient, but one that people tend to lack during the winter months. Vitamin D It helps keep bones strong and works to support the body’s immune system.
The main way people get vitamin D is through sunlight, but with shorter days and colder temperatures, spending time outdoors can be a challenge.
To compensate for the lack of sunlight, certain foods It can provide an extra boost of vitamin D, Laura Manaker, a South Carolina-based dietitian and nutritionist, told Fox News Digital.
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“Combining tasty, vitamin D-rich foods with time outdoors on sunny days can help ensure your body gets what it needs, even in winter,” she said.
These four foods can increase your body’s vitamin D intake.
1. Mackerel, salmon and sardines
Any type of fatty fish such as mackerel, salmon and sardines It will come with a side of vitamin D, Manaker said.
Salmon, particularly wild-caught salmon, is a fish that contains high levels of vitamin D. (Istock)
A 3½-ounce serving of foteye salmon contains an average of 670 international units (IU) of vitamin D, more than the recommended daily value for a person under age 70, according to the U.S. Department of Agriculture website.
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The source of the fish, however, matters. A study by the National Institutes of Health found that farmed salmon has considerably less vitamin D content than wild-caught salmon.
2. Egg yolks
Eggs are another great source of vitamin D. A single egg yolk contains more than a third of a person’s recommended daily amount of the nutrient, according to the USDA.
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Adding eggs to a salad or sandwich can provide an easy boost of vitamin D.
A single egg yolk contains more than a third of a person’s recommended daily amount of vitamin D. (Istock)
3. Mushrooms
Mushrooms are unique, Manaker said, in that they are the “only produce aisle item capable of producing vitamin D.”
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“When exposed to (ultraviolet) light, Fungi can naturally Synthesize vitamin D, similar to how our skin does when exposed to sunlight,” he said.
Mushrooms are the only produce aisle item that can produce vitamin D. (Istock)
To best maximize the vitamin D levels of mushrooms, people can sun-dry them at home or look for mushrooms labeled “UV-exposed,” Manaker said.
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“One of my favorite ways to boost vitamin D levels is to enjoy a hearty mushroom soup or add roasted mushrooms to salads and sandwiches During the colder months,” he said.
4. Fortified breakfast foods
Starting the day with vitamin D is easier by consuming regular Breakfast foods that have been fortified with additional nutrients.
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“Fortified foods such as dairy milk, fortified orange juice and certain cereals are also effective options,” Manaker said.
Milk, orange juice, and cereal are commonly fortified with vitamin D. (Istock)
Milk can be fortified with up to 84 IU of vitamin D per 100 grams, according to the Food and Drug Administration website.
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It is best to check the nutritional labels of cereal and orange juice To see how much extra vitamin D you can add to a morning meal, experts say.
