Vitamin D is an important nutrient but people tend to lack it during the winter months. Vitamin D It helps maintain bone strength and supports the body’s immune system.
The main way people get vitamin D is through sunlight, but with shorter days and colder temperatures, spending time outdoors can be a challenge.
To compensate for the lack of sunlight, Certain foods “It can provide an extra boost of vitamin D,” Laura Manaker, a registered dietitian and nutritionist in South Carolina, told Fox News Digital.
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“Combining delicious vitamin D-rich foods with time outdoors on sunny days can help ensure your body gets what it needs, even in the winter,” she said.
These four foods can boost the amount of vitamin D in the body.
1. Mackerel, salmon and sardines
Any type of fatty fish such as Mackerel, salmon and sardines Manaker said the product will come with vitamin D.
Salmon, especially wild-caught salmon, is a fish that contains high levels of vitamin D. (Istock)
A 3½-ounce serving of sockeye salmon contains an average of 670 IU of vitamin D, more than the recommended daily value for a person under 70, according to the USDA website.
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But the source of the fish is important. A study by the National Institutes of Health found that farmed salmon has a much lower vitamin D content than wild-caught salmon.
2. Egg yolk
Eggs are another great source of vitamin D. One egg yolk contains more than a third of the recommended daily amount of nutrients, according to the US Department of Agriculture.
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Adding eggs to a salad or sandwich can provide an easy boost of vitamin D.
One egg yolk contains more than a third of a person’s recommended daily amount of vitamin D. (Istock)
3. Mushrooms
Manaker said the mushroom is unique because it is “the only ingredient capable of producing vitamin D.”
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“When exposed to light (ultraviolet rays), Can be mushroomed naturally “Accumulating vitamin D, similar to what our skin does when exposed to sunlight,” she said.
Mushrooms are the only ingredient in the produce aisle that can produce vitamin D. (Istock)
To best maximize vitamin D levels in mushrooms, people can sun-dry them at home or look for mushrooms labeled “exposed to ultraviolet light,” Manaker said.
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“One of my favorite ways to boost vitamin D levels is to enjoy a delicious mushroom soup or add grilled mushrooms to it Salads and sandwiches “During the colder months,” she said.
4. Fortified breakfast foods
Starting the day with vitamin D is easier when it is commonly taken Breakfast foods Which has been fortified with additional nutrients.
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“Fortified foods “Dairy milk, fortified orange juice, and some cereals are also effective options,” Manaker said.
Milk, orange juice, and cereals are usually fortified with vitamin D. (Istock)
Milk can be fortified with up to 84 IU of vitamin D per 100 grams, according to the FDA website.
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It is best to check the nutritional labels of cereals and… orange juice Experts say to find out how much extra vitamin D can be added to the morning meal.
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