Vitamin D plays a crucial role in regulating how our bodies store minerals and maintain strong bones. It also assists in immune system functioning and may help prevent mood disorders like depression. However, it can be challenging to get adequate sun exposure during the winter months.
Registered dietitians Sarah Rueven and Yvette Hill recommend exposing your skin to sunlight in the early morning and late afternoon, as well as incorporating vitamin D-rich foods into your diet. The recommended daily intake of vitamin D is 15 micrograms (mcg) for teenagers and adults aged 14-70, increasing to 20 mcg for those over 71.
Foods that naturally contain high levels of vitamin D include fatty fish like salmon, trout, and sardines. A serving size of these fish provides around 10-16 mcg of vitamin D, which is approximately 93-100% of the daily value. Other sources of vitamin D include fortified milk, orange juice, mushrooms, pork, fortified cereal, and yogurt.
To boost your vitamin D intake, pairing foods with healthy fats or oils can increase absorption. For example, eating fatty fish with olive oil or adding mushrooms to sunlight for 15 minutes after cutting them up can enhance the body’s ability to absorb vitamin D. Additionally, incorporating fortified foods into your diet, such as milk and cereal, can provide a convenient source of this essential nutrient.
Consulting registered dietitians Rueven and Hill, you can take steps to ensure adequate vitamin D levels in your body, especially during the winter months when sunlight is scarce.
Source: https://www.realsimple.com/foods-high-in-vitamin-d-8781864