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Vitamin D is an important nutrient, but one that people tend to lack during the winter months. Vitamin D Helps keep bones strong and works to support the body’s immune system.
The main way people get vitamin D is from sunlight – but with shorter and colder temperatures, spending time outdoors can be a challenge.
To make up for the lack of sunlight, Some foods May provide an extra boost of vitamin D, Laura Manaker, a South Carolina-based nutritionist and nutritionist, told Fox News Digital.
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“Combining delicious foods rich in vitamin D with time outdoors on sunny days can help your body get what it needs, even in winter,” she said.
These four foods can boost your body’s vitamin D intake.
1. Mackerel, salmon and sardines
Any fatty fish like mackerel, salmon and sardines According to Manaker, it will be from the vitamin D side.
Salmon, particularly wild salmon, is a fish that contains high levels of vitamin D. (iStock)
According to the USDA website, an average serving of sockeye salmon has an average of 670 international units (IU) of vitamin D, more than the recommended daily value for a person under the age of 70.
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The source of the fish, however, does matter. A study by the National Institutes of Health showed that farmed salmon has much lower vitamin D content than wild salmon.
2. Egg yolks
Eggs are another great source of vitamin D. One egg yolk contains more than a third of a person’s recommended daily intake of the nutrient, according to the USDA.
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Adding eggs to a salad or sandwich can provide an easy vitamin D boost.
One egg yolk contains more than a third of your daily vitamin D. (iStock)
3. Mushrooms
Monaker noted that mushrooms are unique because they are “the only thing capable of producing vitamin D.”
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“When exposed to (ultraviolet) light, Mushrooms can naturally Synthesize vitamin D, similar to how our skin does when exposed to sunlight,” she said.
Mushrooms are the only thing that can produce vitamin D. (iStock)
To best maximize the vitamin D levels of mushrooms, people can dry them at home or look for mushrooms that are labeled “UV-exposed,” Manaker said.
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“One of my favorite ways to boost your vitamin D levels is to enjoy a hearty mushroom soup or add roasted mushrooms to Salads and sandwiches During the colder months,” she said.
4. Fortified dishes for breakfast
Starting the day with vitamin D is easier when taking the general Breakfast food which have been fortified with additional nutrients.
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“Fortified products Foods like dairy milk, fortified orange juice, and certain cereals are also effective options,” Manaker said.
Milk, orange juice and cereals are usually 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 better to check nutrition labels with cereals and orange juice To find out how much extra vitamin D you can add to your morning meal, experts say.
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