As winter sets in, our bodies take a hit from the lack of sunlight, making us more susceptible to colds, flu, and seasonal affective disorder. However, there is a nutrient that can help fight back against these attacks – vitamin D. With limited sun exposure during the shorter days, it’s essential to turn to other sources of this vital nutrient.
Vitamin D has numerous benefits, from supporting muscle function to aiding in calcium absorption for bone health and boosting our immune system. Fortunately, there are many food sources rich in vitamin D that can be easily incorporated into your diet.
Here are 11 vitamin D-rich foods to keep you healthy all winter long:
1. Salmon: Wild-caught salmon is an excellent source of vitamin D, with a single serving providing up to 670 IU.
2. Swordfish: This fatty fish is also high in vitamin D, with a 100-gram serving containing over 600 IU.
3. Tuna: While not as high as salmon or swordfish, fresh yellowfin tuna still packs around 82 IU of vitamin D per 100-grams.
4. Egg yolks: A single whole egg yolk provides an impressive 218 IU of vitamin D, making them a great breakfast option.
5. Orange juice: Many orange juices are fortified with added vitamin D, providing up to 84 IU per 100-grams.
6. Fortified milk: Milk is often fortified with vitamin D, allowing manufacturers to add up to 84 IU per 100-grams.
7. Fortified cereal: Choose cereals that have been fortified with vitamin D, and opt for healthier options like whole grain.
8. Beef liver: Cooked beef liver is a good source of vitamin D, providing around 40 IU per slice.
9. Sardines: These small fish are packed with vitamin D, with a 100-gram serving containing up to 193 IU.
10. Herring: Another fatty fish, herring boasts high levels of vitamin D, with a single serving providing around 214 IU.
11. Wild mushrooms: While not an animal source, wild mushrooms create vitamin D when exposed to UV light and contain around 136 IU per cup.
By incorporating these 11 vitamin D-rich foods into your diet, you can help boost your immunity and stay healthy all winter long.
Source: https://www.cnet.com/health/nutrition/11-vitamin-d-rich-foods-to-keep-you-healthy-all-winter-long