Vitamin D is an important nutrient, but one that people tend to be deficient in during the winter months. Vitamin D helps maintain strong bones and supports the body’s immune system.
The main way people get vitamin D is from sunlight, but with shorter days and colder temperatures, spending time outdoors can be a challenge.
To compensate for the lack of sunlight, certain foods can provide a supplement of vitamin D, Laura Manaker, a registered dietitian and nutritionist based in South Carolina, told Fox News Digital.
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“Combining tasty, vitamin D-rich foods with time outside 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 kind of fatty fish like mackerel, salmon and sardines will come with a side of vitamin D, Manaker said.
Salmon, especially wild salmon, is a fish that contains high levels of vitamin D. (iStock)
A 3½-ounce serving of sockeye salmon contains an average of 670 international units (IU) of vitamin D, more than the recommended daily value for someone under 70, according to the U.S. Department of Agriculture’s website.
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The origin of the fish is, however, important. A National Institutes of Health study found that farmed salmon contains significantly less vitamin D than wild salmon.
2. Egg yolks
Eggs are another excellent source of vitamin D. A single 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 a simple vitamin D boost.
A single egg yolk contains more than a third of the recommended daily intake of vitamin D. (iStock)
3. Mushrooms
Mushrooms are unique, Manaker said, because they are “the only product available in the aisles that can produce vitamin D.”
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“When exposed to [ultraviolet] light, mushrooms can naturally synthesize vitamin D, the same way our skin does when exposed to sunlight,” she said.
Mushrooms are the only product on the shelves that can produce vitamin D. (iStock)
To better maximize mushrooms’ vitamin D levels, 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 increase 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 foods for breakfast
Starting the day with vitamin D is easier by consuming breakfast foods which have been enriched with additional nutrients.
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“Fortified foods such as cow’s milk, fortified orange juice and certain cereals are also effective options,” Manaker said.
Milk, orange juice, and cereals are all 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 cereals and orange juice to see how much extra vitamin D can be added to a morning meal, experts say.
