11 Foods Rich in Vitamin D to Stay Healthy All Winter

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. Vitamin D is an effective nutrient to fight against attacks on our body.

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 benefits, from supporting muscle and neurological functions to supporting calcium absorption in bones, and of course boosting 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 contained 25% the vitamin D content of that found in wild salmon. Therefore, if you are getting vitamin D from fish, try opting for wild-caught fish rather than farmed fish. Currently, the USDA says sockeye salmon contains 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 states that a 100-gram serving contains 666 IU of vitamin D. This is more than the daily recommendation of 600 IU for seniors from 1 to 70 years old, so preparing swordfish for dinner can help you easily meet your vitamin D needs.

Tuna

This lunch staple may also pack a dose of vitamin D. Although it’s not as rich as salmon or swordfish, fresh yellowfin tuna still contains 82 IU of vitamin D per 100-gram serving, according 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 contains 227 IU of vitamin D per 100 gram serving, so also check what type of tuna you are eating.

Egg yolks

As stated by the USDA, a whole egg yolk contains 218 IU of vitamin D. Simply making a frittata or scrambled eggs in the morning with two eggs could give you a boost of 436 IU of vitamin D. is 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. Simply check the label of your orange juice to see if it has been fortified with vitamin D. One study found that vitamins D2 and D3 are just as bioavailable in orange juice as they are in taking orange capsules. vitamin D, which means the body can still absorb 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 the 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 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 fortified with higher levels of vitamin D and D. ‘be better overall 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 D, measured for a single slice.

Sardines

This is another food that people either really love or really hate. However, if you are a sardine lover, 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 the sun’s UV rays. 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.