Winter calls for longer nights and shorter days without sunlight. With cold and flu season in full swing, plus Seasonal Affective Disorder rearing its ugly head, our immune systems are taking a hit. One of the great nutrients in fighting attacks on our bodies is Vitamin D.
Unfortunately, with the long hours of darkness, getting vitamin D from sunlight may be more difficult in the winter. This means that we have to work harder to get what we need from sources other than the sun. Vitamin D has many benefitsFrom supporting muscle and nerve function to helping absorb calcium into the bones, and of course boosting the immune system.
Sources of vitamin D besides the sun come from the foods we eat. Here are the best foods high in vitamin D that are worth adding to your diet.
The best foods that contain vitamin D
salmon
The amount of vitamin D can vary depending on the individual fish you use. For example, one study found that farmed salmon contains… 25% of its vitamin D content It is also found in wild-caught salmon. As such, if you get vitamin D from fish sources, try to choose wild-caught fish rather than farm-raised fish. As he sits, US Department of Agriculture He says Sockeye salmon contains an average of 670 IU of Vitamin D per 3.5 oz.
swordfish
Another fatty fish that is an excellent source of vitamin D is swordfish. The USDA lists a 100-gram serving as containing: 666 IU of Vitamin D. That’s more than the 600 IU recommended daily for people ages 1 to 70, so cooking some swordfish for dinner may help you meet your vitamin D needs more easily.
tuna
This lunchtime staple can also contain vitamin D. Although not as high as salmon or swordfish, fresh yellowfin tuna is still high in fat. 82 IU of Vitamin D per 100 gramsaccording to the US Department of Agriculture. It can be a food that should be included as part of a comprehensive diet in foods rich in vitamin D. However, bluefin tuna have 227 IU of vitamin D per 100 grams, so check the type of tuna you’re eating too.
yolk
As listed by the USDA, One whole egg yolk contains 218 IU Contains vitamin D. Just making a frittata or some scrambled eggs in the morning with two eggs can give you a boost of 436 IU of vitamin D. This is a good way to start any morning.
orange juice
While oranges themselves are more known for their vitamin C content, orange juice often comes fortified with added vitamin D to help boost our health. Simply check the label on your orange juice to see if it is fortified with vitamin D. One study found that both vitamin D2 and D3 were present in equal amounts. Equally bioavailable In orange juice it is like taking vitamin D capsules, which means that the body is still able to absorb the vitamins well.
Fortified milk
Milk is another beverage that is 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 it is a natural source of vitamin D Food and Drug Administration Manufacturers are allowed to add up to 84 IU of vitamin D3 per 100 grams of milk and 84 IU per 100 grams of D2 to plant-based milk substitutes.
Fortified cereals
Another good way to get vitamin D is to choose fortified cereals. There is a wide range of cereals that all contain vitamin D. Just check the label on what you buy. the Mayo Clinic It lists fortified cereals as a good source of vitamin D. You may look for healthier brands of cereal, such as whole-grain options, which are likely to be fortified with higher levels of vitamin D and are better for you overall. Try to avoid high-sugar cereals with fewer nutrients.
Beef liver
Liver is a food you either love or hate, but if you love beef liver, it’s another good way to get vitamin D. You can either cook it, eat it with onions, or liver sausage can be a good source of vitamin D. According to the US Department of Agriculture, Fried cooked beef liver contains 40 IU of vitamin Dmeasured for one slice.
Sardines
This is another food that people either really love or really hate. However, if you are a fan of sardines, sardines contain a higher amount of vitamin D as well. According to the US Department of Agriculture, 100 grams of canned sardines contain 193 IU of vitamin D. Enjoy sardines with some crackers or add them to your favorite pizza.
herring
Herring is another fatty fish that is best eaten in a jar and with crackers, or you can cook it for dinner. Herring contains 214 IU of vitamin D For 100 grams, according to the USDA. In fact, herring is a popular holiday food in the Midwest. During the cold and dark months, this is a convenient and popular holiday food, and contains fairly high levels of vitamin D.
Wild mushrooms
If you’re looking for vitamin D that doesn’t come from an animal source, mushrooms are perfect. Just like us, mushrooms Vitamin D formation upon exposure to ultraviolet radiation from the sun. Fungi are Loaded with Vitamin D2 (Animal sources contain vitamin D3), and one cup of wild mushrooms can equate to about 136 IU of vitamin D.