Winter requires longer nights and shorter days without sunlight. With the increase in cold and flu season and the onset of seasonal affective disorder, our immune system takes a hit. An effective nutrient to combat attacks on our body is vitamin D.
Unfortunately, with long hours of darkness, absorption of vitamin D from the sun can be more difficult in winter. It 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 muscle support and neurological functions to calcium absorption in bones, including of course strengthening the immune system.
Sources of vitamin D other than the sun come from our diet. Below are the best foods rich in vitamin D worth adding to your diet.
Best foods rich in vitamin D
Salmon
The amount of vitamin D may vary depending on the fish you use. For example, one study found that farmed salmon had 25% of vitamin D content as found in wild salmon. Therefore, if you are getting vitamin D from fish, try opting for wild-caught fish rather than farmed fish. In a seated position, the USDA said sockeye salmon has an average of 670 international units of vitamin D per 3.5 ounce serving.
Swordfish
Swordfish is another oily fish that is an excellent source of vitamin D. The USDA lists a 100-gram serving as containing 666 IU of vitamin D. That’s more than the daily recommendation of 600 IU for people ages 1 to 70, so preparing swordfish for dinner can help you easily meet your vitamin D needs.
Tuna
This lunch staple may also contain a dose of vitamin D. Although not as rich as salmon or swordfish, fresh yellowfin tuna still contains 82 IU of vitamin D per 100 gram servingaccording to the USDA. This may be a food to include as part of an overall diet of foods rich in vitamin D. However, bluefin tuna has 227 IU of vitamin D per 100 gram serving, so also check what type of tuna you’re eating.
Egg yolks
As stated by the USDA, a whole egg yolk contains 218 IU in vitamin D. Just making a frittata or scrambled eggs in the morning with two eggs could give you a boost of 436 IU of vitamin D. It’s a great way to start any morning.
orange juice
While oranges themselves are more known for their vitamin C content, orange juice is often fortified with added vitamin D to help improve our health. Just check the label on your orange juice to see if it has been fortified with vitamin D. One study found that vitamins D2 and D3 are both equally high in vitamin D. also bioavailable in orange juice like taking vitamin D capsules, which means the body can still absorb the vitamins well.
Enriched milk
Milk is another drink 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 dairy alternatives.
Enriched cereals
Another good way to access vitamin D is to choose cereals fortified with vitamin D. There are a wide variety of cereals that all add vitamin D. Just check the label of what you are buying. THE Mayo Clinic lists fortified cereals as a good source of vitamin D. You can look for healthier cereal brands, such as whole grain options, which are more likely to be enriched with higher levels of vitamin D and be overall better for you. Try to avoid cereals that are very sugary and contain fewer nutrients.
Beef liver
Liver is a love-it-or-hate-it food, but if you like beef liver, it’s another good way to get vitamin D. You can either cook it, which is popular with onions, or Liver sausage can be a good source of vitamin D. According to the USDA, pan-fried cooked beef liver contains 40 IU of vitamin Dmeasured for a single slice.
Sardines
This is another food that people either really love or really hate. However, if you are a fan of sardines, sardines also contain a higher amount of vitamin D. According to the USDA, 100 grams of canned sardines contain 193 IU of vitamin D. Enjoy sardines on crackers or add them to your favorite pizza.
herring
Herring is another type of oily fish that is popular to eat in a jar and on crackers, or you can make it for dinner. Herring contains 214 IU of vitamin D per 100 gram serving, according to the USDA. In fact, herring is a popular food to eat during the holidays in the Midwest. During the cold, darker months, it’s a convenient and popular holiday food, and its vitamin D levels are quite high.
Wild mushrooms
If you’re looking for vitamin D that doesn’t come from an animal source, mushrooms are perfect. Just like us, mushrooms create vitamin D when exposed to UV rays from the sun. The mushrooms are full of vitamin D2 (animal sources contain vitamin D3) and one cup of wild mushrooms can equal about 136 IU of vitamin D.
