winter calls longer nights and shorter days without sunlight. With Cold and flu season on the rise, plus seasonal affective disorder When it rears its ugly head, our immune system takes a hit. A nutrient that is excellent at combating attacks on our body is: Vitamin D.
Unfortunately, it’s getting darker and longer Vitamin D Sunlight absorption may be more difficult in winter. That just means we have to work a little harder to get what we need from sources other than the sun. Vitamin D has several benefitsFrom supporting muscles and neurological functions to supporting calcium absorption in the bones to strengthening the immune system.
In addition to the sun, sources of vitamin D also come from our food. Below are the best foods high in vitamin D that are worth adding to your diet.
Best foods high in vitamin D
Salmon
The amount of vitamin D may vary depending on the fish used. For example, one study found that farmed salmon had done this 25% of vitamin D content as found in wild-caught salmon. Therefore, when getting vitamin D from fish sources, you should choose wild-caught fish rather than farmed fish. The way it sits USDA says Sockeye salmon averages 670 international units Vitamin D per 3.5 ounce serving.
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 Vitamin D. That’s more than the daily recommendation of 600 IU for people ages 1 to 70. So, making swordfish for dinner can help you meet your vitamin D requirements easily.
tuna
This lunchtime staple can also contain a lot of vitamin D. While not as high as salmon or swordfish, fresh yellowfin tuna still contains high levels 82 IU vitamin D per 100 gram servingaccording to the USDA. It can be a food that can be included in vitamin D-rich foods as part of an overall diet. However, bluefin tuna has 227 IU Vitamin D per 100 gram serving, so also check what type of tuna you eat.
egg yolk
As listed by the USDA, A whole egg yolk contains a whopping 218 IU in vitamin D. Simply making a frittata or some two-egg scrambled eggs in the morning will give you a vitamin D boost of 436 IU. That’s a great way to start your morning.
orange juice
While oranges are more known for their vitamin C content, orange juice is often fortified with additional vitamin D to promote our health. Just check the label of your orange juice to see if it is fortified with vitamin D. One study found that both vitamin D2 and D3 are present equally bioavailable in orange juice like taking vitamin D capsules, so that the body can still absorb the vitamins well.
Fortified milk
Milk is another drink that is often fortified with vitamin D to help us absorb this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but this 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 to plant-based milk alternatives.
Fortified cereals
Another good way to get vitamin D is to choose grains fortified with it. There is a wide range of grains that all contain vitamin D. All you have to do is check the label to see what you are buying. The Mayo Clinic lists fortified grains as a good source of vitamin D. You may be looking for healthier cereal brands, such as: B. Whole grain products, which are more likely to be higher in vitamin D and are better for you overall. Avoid grains that are high in sugar and have fewer nutrients.
Beef liver
Liver is a food you love or hate, but if you like beef liver, it’s another great way to get vitamin D. You can either cook them, popular with onions, or liverwurst can be a good source of vitamin D, according to the USDA Pan-fried, cooked beef liver contains 40 IU of vitamin Dmeasured for a single disk.
Sardines
This is another food that people either really love or really hate. However, if you’re a sardine fan, sardines also have higher levels of vitamin D. According to the USDA 100 grams of canned sardines contains 193 IU of vitamin D. Enjoy sardines on crackers or add them to your favorite pizza.
herring
Herring is another type of fatty fish that’s fun to eat out of the jar, on crackers, or you can make it for dinner. Herring contains 214 IU vitamin D according to the USDA for a 100 gram serving. In fact, herring is a popular holiday food in the Midwest. It is a practical and popular holiday meal in the cold and dark months and is quite high in vitamin D.
Wild mushrooms
If you’re looking for vitamin D that doesn’t come from animal sources, mushrooms are perfect. Just like us, mushrooms produce vitamin D when exposed to UV light from the sun. mushrooms are packed with vitamin D2 (Animal sources contain vitamin D3) and one cup of wild mushrooms can contain about 136 IU of vitamin D.
