Winter time calls longer nights and shorter days without sunlight. With cold and flu season on the rise, plus seasonal affective disorder rearing its ugly head, our immune system takes a hit. One nutrient that is great at fighting off attacks on our bodies is vitamin D.
Unfortunately, with longer hours of darkness, ours get vitamin D absorption from sunlight may be more severe in winter. This just means we have to work a little harder to get what we need from sources other than the sun. Vitamin D has several benefitsfrom supporting muscle and neurological functions to aiding calcium absorption in bones and of course boosting the immune system.
Sources of vitamin D besides the sun come from our food. Below are the best vitamin D rich foods worth adding to your diet.
The best foods rich in vitamin D
Salmon
The amount of vitamin D can vary depending on the individual fish you use. For example, one study found that farmed salmon had 25% of vitamin D content as found in wild salmon. So if you're getting your vitamin D from fish sources, try to opt for wild-caught fish instead of farmed fish. As he sits, on USDA says Sockeye salmon has an average of 670 international units of vitamin D per 3.5-ounce serving.
A swordswoman
Another fatty fish that is an excellent source of vitamin D is swordfish. The USDA lists a 100 gram serving as containing 666 IU vitamin D. That's more than the 600 IU daily recommendation for people ages 1 to 70, so cooking swordfish for dinner can help you easily meet your vitamin D needs.
tuna
This lunch staple can also be high in vitamin D. Although not as high as salmon or swordfish, fresh yellowfin tuna still packs a punch 82 IU of vitamin D per 100 gram servingaccording to the USDA. These may be foods that should be included as part of an overall diet rich in vitamin D. However, bluefin tuna does 227 IU of vitamin D per 100 gram serving, so check what kind of tuna you're eating too.
Egg yolks
As stated by the USDA, one whole egg yolk contains a whopping 218 IU in vitamin D. Simply making a frittata or some scrambled eggs in the morning with two eggs can give you a 436-IU boost of vitamin D. It's a good way to start every morning.
Orange juice
While oranges themselves are better known for their vitamin C content, orange juice is often fortified with added vitamin D to help boost our health. Simply check the label of your orange juice to see if it is fortified with vitamin D. One study found that both vitamin D2 and D3 are like equally bioavailable in orange juice like taking vitamin D capsules, which means the body can still absorb the vitamins well.
Fortified milk
Milk is another drink that is often fortified with vitamin D to help us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but FDA allows manufacturers to voluntarily add up to 84 IU of vitamin D3 per 100 grams of milk and 84 IU per 100 grams of D2 to plant-based milk alternatives.
Fortified cereals
Another good way to access vitamin D is to choose cereals that are fortified with it. There are a wide variety of cereals that all add vitamin D. You simply need to check the label on what you are buying. On The Mayo Clinic lists fortified cereals as a good source of vitamin D. You may be looking for healthier cereal brands, such as whole grain options, which are more likely to be fortified with higher levels of vitamin D and be better for you overall. Try to avoid highly sugary grains with less nutrients.
Beef liver
Liver is a love-it-or-hate-it food, but if you love beef liver, it's another good way to get vitamin D. You can either cook it, popular with onions, or liver sausage can be a good source of vitamin D. According to the USDA, pan-cooked beef liver has 40 IU of vitamin Dmeasured for one piece.
Sardines
This is another food that people either really love or really hate. However, if you are a sardine lover, sardines also have a higher amount of vitamin D. According to the USDA, 100 grams of canned sardines have 193 IU of vitamin D. Enjoy sardines on some crackers or add them to your favorite pizza.
Herring
Herring is another type of oily fish that is popular for eating from a jar and on crackers, or you can cook it for dinner. Herring boasts 214 IU of vitamin D per 100-gram serving, according to the USDA. In fact, herring is a popular holiday food in the Midwest. During the colder, darker months, it's a comforting and popular holiday food and boasts fairly high levels of vitamin D.
Wild mushrooms
If you're looking for vitamin D that doesn't come from an animal source, mushrooms are perfect. Just like us, mushrooms make vitamin D when exposed to UV light from the sun. The fungi are packed with vitamin D2 (animal sources contain vitamin D3), and one cup of wild mushrooms can equal about 136 IU of vitamin D.