In winter, when there is no sunlight, the nights become longer and the days become shorter. With cold and flu season on top of seasonal affective disorder, our immune systems are taking a hit. One of the best nutrients to fight attacks on our body is vitamin D.
Unfortunately, winter brings more hours of darkness, which can make it more difficult to absorb vitamin D from sunlight. This means you have to work a little harder to get what you need from sources other than the sun. Vitamin D has several benefitsfrom supporting muscle and nerve function to promoting calcium absorption in the bones and, of course, strengthening the immune system.
Other sources of vitamin D besides the sun can also be obtained from food. Below are the best foods rich in vitamin D that are worth adding to your diet.
Best foods rich in vitamin D
salmon
The amount of vitamin D varies depending on the individual fish used. For example, one study found that farmed salmon has the following characteristics: Vitamin D content 25% Found in wild salmon. Therefore, if you are getting vitamin D from fish, choose wild-caught fish instead of farmed fish. At this rate, USDA say The average international unit of sockeye salmon is 670 pieces. Vitamin D content per 3.5 oz. serving.
swordfish
Another fatty fish that is a good source of vitamin D is swordfish. The USDA lists the content per 100 grams. 666IU of vitamin D. This exceeds the recommended 600 IU per day for people between the ages of 1 and 70, so cooking swordfish for dinner may easily meet your vitamin D needs.
Tuna
This lunchtime classic also contains vitamin D. Although not as nutritious as salmon or marlin, fresh yellowfin tuna is still highly nutritious. Vitamin D 82 IU per 100g servingaccording to the Department of Agriculture. As vitamin D-rich foods, they should be included as part of your overall diet. However, for bluefin tuna 227 IU Also check what type of tuna you’re eating, as it contains a lot of vitamin D per 100g serving.
egg yolk
As listed by USDA, One whole egg yolk contains a whopping 218 IU Contains vitamin D. Just make a frittata or scramble two eggs in the morning and you’ll get 436-IU of vitamin D. This is a good way to start any morning.
orange juice
Oranges themselves are well known for their vitamin C content, but orange juice is often fortified with added vitamin D, which can help promote health. Check the label of your orange juice to see if it’s fortified with vitamin D. One study found that both vitamins D2 and D3 are: Bioavailable as well The vitamin D capsules present in orange juice mean that the body can better absorb the vitamin.
fortified milk
Milk is another drink that is fortified with vitamin D to help you get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but F.D.A. The law allows manufacturers to voluntarily add up to 84 IU of vitamin D3 per 100 grams of milk and up to 84 IU of vitamin D3 per 100 grams of D2 to plant-based milk alternatives.
fortified cereal
Another good way to get vitamin D is to choose vitamin D-fortified cereals. There are many different types of cereals that have added vitamin D. All you have to do is check the labels on the things you buy. of mayo clinic lists fortified cereals as a good source of vitamin D. Looking for healthier brands of cereal, such as whole grains, is more likely to be fortified with high levels of vitamin D and better for your overall health. Try to avoid cereals that are low in nutrients and high in sugar.
beef liver
Liver is a love-it-or-hate-it food, but if you like beef liver, this is also a good way to get your vitamin D intake. You can also get vitamin D by cooking it and eating it with onions or by eating liver sausage. Vitamin D. According to the USDA: A serving of pan-cooked beef liver contains 40 IU of vitamin Dmeasured on a single slice.
sardine
This is also a food that people either really love or really hate. However, if you’re a sardine fan, you’ll know that sardines are also rich in vitamin D. According to the USDA: 100 grams of canned sardines contains 193 IU of vitamin D. Enjoy sardines on crackers or add to your favorite pizza.
herring
Herring is another fatty fish that is popular eaten from a jar on crackers, but can also be cooked for dinner. Herring contains 214 IU of vitamin D Per 100 grams serving, according to the USDA. In fact, herring is a common food eaten around the holidays in the Midwest. It’s a convenient and popular holiday food during the cold, dark months, and boasts fairly high vitamin D levels.
wild mushrooms
If you’re looking for a non-animal source of vitamin D, mushrooms are your best bet. mushrooms, just like us Vitamin D is produced when exposed to ultraviolet light from the sun. Fungi are Full of vitamin D2 (Animal sources contain vitamin D3), and one cup of wild mushrooms contains about 136 IU of vitamin D.
