11 Foods Rich in Vitamin D That Will Help You Stay Healthy All Winter

Winter time it takes a long time at night and short days without sunlight. I am cold weather and flu on the rise, plus seasonal affective disorder developing an ugly head, our immune system takes a beating. One plant that is very resistant to attacks on our bodies is vitamin D.

Unfortunately, it is the long hours of darkness that are catching up with us vitamin D absorption of the sun can be very difficult in the winter. This just means that we have to work a little harder to get what we need from sources other than the sun. Vitamin D has many benefitsfrom supporting muscle and nerve function to supporting calcium absorption in bones, and strengthening the immune system.

Sources of vitamin D other than the sun come from our food. Below are some of the best foods rich in vitamin D that you should add to your diet.

Best foods with vitamin D

Solomon

The amount of vitamin D can vary depending on the type of fish you use. For example, one study found that farmed salmon had it 25% of vitamin D as found in wild fish. So, if you’re getting your vitamin D from fish, try to choose wild-caught fish instead of farmed fish. As it has been, it is USDA he says sockeye fish has an average of 670 international units of vitamin D per 3.5-ounce serving.

Swordfish

Another oily fish that is an excellent source of vitamin D is swordfish. The USDA lists the 100 grams they contain 666 IU of vitamin D. That’s more than the 600 IU recommended daily for people ages 1 to 70, so cooking seafood for dinner can help you meet your vitamin D needs.

Tuna

This lunch can also pack a vitamin D punch. Although it doesn’t pack as much weight as salmon or swordfish, fresh yellowfin is still 82 IU of vitamin D per 100-gram servingaccording to the USDA. It can be a combination food as part of a whole food diet rich in vitamin D. However, bluefin fish has it 227 IU of vitamin D per 100 grams, so watch the type of fish you eat.

Egg yolks

According to the USDA, A whole egg yolk contains 218 IU in vitamin D. Just making a frittata or scrambled eggs in the morning with two eggs can provide you with a 436-IU dose of vitamin D. This is a great way to start each morning.

Orange juice

Although oranges are best known for their vitamin C, orange juice often contains extra vitamin D to help us stay healthy. Just check the label on your orange juice to see if it’s fortified with Vitamin D. Some studies have found that Vitamin D2 and D3 are both equally bioavailable in orange juice like taking vitamin D capsules, which means that the body can better absorb vitamins.

Solid Milk

Milk is another drink that often contains vitamin D to help us get this important nutrient. Like orange juice, milk is not a natural source of vitamin D, but FDA allows producers to voluntarily add 84 IU of vitamin D3 per 100 grams of milk and 84 IU per 100 grams of D2 to plant-based milk solutions.

Strong Wall

Another good way to get vitamin D is to choose fortified cereals. There are many different crops that increase vitamin D. You just need to check the label of what you are buying. The Mayo Clinic lists whole grains as a good source of Vitamin D. You can look for healthy grains, such as grains that can contain more Vitamin D and be good for you overall. Try to avoid corn that is high in sugar and low in nutrients.

Beef liver

Liver is a love-it-or-hate-it food, but if you like beef liver, it’s another good way to get vitamin D. You can cook it, popular with onions, or liver sausage can be a good source of vitamin D. vitamin D. According to USDA, Roasted beef liver contains 40 IU of vitamin Dmeasured for one slice.

Sardines

This is another food that people really love or hate. However, if you are a sardine lover, sardines are high in vitamin D, too. According to the USDA, 100 grams of canned sardines contain 193 IU of vitamin D. Enjoy sardines on other dishes or add them to your favorite pizza.

Herring

Herring is a type of fatty fish that is best eaten straight out of a jar and on crackers, or you can cook it for dinner. Herring contains 214 IU of vitamin D per 100-gram serving, according to the USDA. In fact, herring is a popular holiday meal in the Midwest. During the colder and darker months, it’s an easy and popular holiday meal, and it’s loaded with vitamin D.

Wild Mushrooms

If you’re looking for vitamin D that doesn’t come from meat, mushrooms are great. Like us, mushrooms make vitamin D when you are exposed to UV light from the sun. It’s a fungus full of vitamin D2 (animals contain vitamin D3), and one cup of wild mushrooms can contain about 136 IU of vitamin D.