Vitamin D is an important nutrient, but people lack it during the winter months. Vitamin D helps keep bones strong and supports the body’s immune system.
The main way people get vitamin D is through sunlight — but with shorter days and cooler temperatures, being outdoors can be a challenge.
To compensate for the lack of sunlight, certain foods can provide extra vitamin D, Laura Manaker, a South Carolina dietitian and nutritionist, told Fox News Digital.
MAKE AMERICA HEALTHY AGAIN: POWERFUL FOODS THAT MAKE MEDICAL MAGIC
“Combining delicious vitamin D-rich foods with being outdoors on sunny days can ensure your body gets what it needs, even in winter,” she said.
These four foods can increase your body’s intake of vitamin D.
1. Mackerel, salmon and sardines
Any type of oily fish mackerel, salmon and sardines it will come with added vitamin D, Manaker said.
Salmon, especially wild-caught, is a fish that contains high levels of vitamin D. (iStock)
A 3½-ounce serving of sockeye salmon contains an average of 670 international units (IU) of vitamin D, more than the recommended daily value for a person under 70, according to the U.S. Department of Agriculture’s website.
FROM SALMON TO SEAL, HERE ARE THE BEST AND WORST FISH FOR YOUR HEALTH, ACCORDING TO EXPERTS
However, the source of the fish is important. Research by the National Institutes of Health has shown that farmed salmon has significantly less vitamin D than wild-caught salmon.
2. Yolks
Eggs are another great source of vitamin D. One egg yolk contains more than a third of a person’s daily recommended amount of the nutrient, according to the USDA.
DOES THE COLOR OF THE EGG YOLK MEAN ANYTHING?
Adding eggs to a salad or sandwich can easily increase your vitamin D intake.
One egg yolk contains more than a third of the daily recommended amount of vitamin D. (iStock)
3. Mushrooms
Mushrooms are unique, Manaker said, because they are “the only product that can produce vitamin D.”
WHY YOU SHOULD NOT REHEAT HARD-BOILED EGGS AND 4 OTHER FOODS IN A MICROWAVE OVEN
“When exposed [ultraviolet] light, mushrooms can naturally they synthesize vitamin D, much like our skin does when exposed to sunlight,” she said.
Mushrooms are the only produce that can produce vitamin D. (iStock)
To best maximize vitamin D levels in mushrooms, people can sun-dry them at home or look for mushrooms that are labeled as “UV exposed,” Manaker said.
CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER
“One of my favorite ways to boost your vitamin D levels is to enjoy a hearty mushroom soup or by adding roasted mushrooms to salads and sandwiches during the colder months,” she said.
4. Enriched food for breakfast
Starting your day with vitamin D is easier by consuming plain breakfast food which are enriched with additional nutrients.
For more lifestyle articles visit www.foxnews.com/lifestyle
“Fortified food like dairy milk, fortified orange juice and certain grains are also effective options,” Manaker said.
Milk, orange juice and cereals are usually fortified with vitamin D. (iStock)
Milk can be fortified with up to 84 IU of vitamin D per 100 grams, according to the Food and Drug Administration website.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
It is best to check the nutrition labels of cereals and orange juice to see how much extra vitamin D can be added to the morning meal, experts say.
