Vitamin D is an important nutrient, but people tend to be deficient during the winter. Vitamin D helps keep your bones strong and supports your body's immune system.
The main way people get vitamin D is by getting sunlight, but short days and cold temperatures can make it difficult to spend time outdoors.
To compensate for the lack of sunlight, certain foods can give you an extra boost of vitamin D, South Carolina-based nutritionist and nutritionist Laura Maneker told Fox News Digital.
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“Combining sunny days with delicious, vitamin D-rich foods and time outdoors will give your body what it needs, even in winter,” she said.
These four foods can boost your body's vitamin D intake.
1. Mackerel, salmon, sardines
All kinds of fatty fish like mackerel, salmon, and sardines come with a side of vitamin D, Manaker said.
Salmon, especially wild salmon, is a fish that contains high levels of vitamin D. (istock)
According to the U.S. Department of Agriculture's website, 3½ ounces of Sockeye salmon contains an average of 670 international units (IU) of vitamin D, which is the recommended daily value for people under 70. Masu.
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But the source of the fish is important. A National Institutes of Health study found that farm-raised salmon has significantly less vitamin D content than wild-caught salmon.
2. egg yolk
According to the USDA, eggs are another great source of vitamin D. A single egg yolk contains more than a third of your daily nutrients.
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Adding eggs to salads and sandwiches provides an easy vitamin D boost.
A single egg yolk contains more than one-third of a person's recommended daily amount of vitamin D. (istock)
3. mushroom
Mushrooms are unique, Manaker said, because they are “the only agricultural item that can produce vitamin D.”
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“When exposed [ultraviolet] “Light mushrooms can naturally synthesize vitamin D, similar to what your skin does when exposed to sunlight,” she said.
Mushrooms are the only agricultural item that can produce vitamin D. (istock)
To better maximize vitamin D levels in mushrooms, people can dry them in the sun at home or look for mushrooms labeled as “UV exposed,” Manaker said. Ta.
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“One of my favorite ways to boost vitamin D levels is by enjoying a hearty mushroom soup during the colder months or adding roasted mushrooms to salads and sandwiches,” she said.
4. fortified breakfast foods
It's easy to start your day with vitamin D by consuming common breakfast foods that are fortified with additional nutrients.
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“Fortified foods such as dairy products, fortified orange juice, and certain cereals are also effective options,” Maneker said.
Milk, orange juice, and cereals are all commonly fortified with vitamin D (istock)
According to the Food and Drug Administration website, milk can be fortified with up to 84 IU of vitamin D per 100 grams.
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It's best to check the nutrition labels on your cereal and orange juice to make sure you can add extra vitamin D to your morning meal, experts say.
