Vitamin D is an important nutrient but one that people tend to lack during the winter months. Vitamin D helps keep bones strong and works to support the body’s immune system.
The main way people get vitamin D is through sunlight — but with the shorter days and colder temperatures, spending time outdoors can be a challenge.
To make up for the lack of sunlight, certain foods can provide an extra boost of vitamin D, Laura Manaker, a South Carolina-based dietitian and nutritionist, told Fox News Digital.
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“Combining tasty, vitamin D-rich foods with outdoor time on sunny days can help ensure your body gets what it needs, even in winter,” she said.
These four foods can boost your body’s vitamin D intake.
1. Mackerel, salmon and sardines
Any sort of fatty fish like mackerel, salmon and sardines will come with a side of vitamin D, Manaker said.
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 age 70, according to the U.S. Department of Agriculture’s website.
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The source of the fish, however, matters. A study by the National Institutes of Health found that farmed salmon has considerably less vitamin D content than wild-caught salmon.
2. Egg yolks
Eggs are another great source of vitamin D. A single egg yolk contains more than a third of a person’s recommended daily amount of the nutrient, according to the USDA.
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Adding eggs to a salad or sandwich can provide an easy vitamin D boost.
3. Mushrooms
Mushrooms are unique, Manaker said, as they are the “only produce-aisle item capable of producing vitamin D.”
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“When exposed to [ultraviolet] light, mushrooms can naturally synthesize vitamin D, similar to how our skin does when exposed to sunlight,” she said.
To better maximize the vitamin D levels of mushrooms, people can sun-dry them at home or look for mushrooms that are labeled “UV-exposed,” Manaker said.
“One of my favorite ways to increase vitamin D levels is by enjoying a hearty mushroom soup or adding roasted mushrooms to salads and sandwiches during the colder months,” she said.
4. Fortified breakfast foods
Starting the day with vitamin D is easier when consuming common breakfast foods that have been fortified with extra nutrients.
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“Fortified foods such as dairy milk, fortified orange juice and certain cereals are also effective options,” Manaker said.
Milk can be fortified with up to 84 IU of vitamin D per 100 grams, according to the Food and Drug Administration’s website.
It’s best to check the nutrition labels of cereal and orange juice to see how much extra vitamin D can be added to a morning meal, experts say.
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