11 Vitamin D-Rich Foods to Keep You Healthy All Winter Long
winter takes longer night Days without sunlight are shorter. and cold and flu season is on an upward trend, plus seasonal affective disorder Raise its ugly head and our immune system takes a hit. One nutrient that is very resistant to attacks on our body is Vitamin D.
Unfortunately, as the hours of darkness lengthen, we Vitamin D In the winter, it can be more difficult to absorb sunlight. It just means we have to work harder to get what we need from sources other than the sun. Vitamin D has many benefitsfrom supporting muscle and nerve function to aiding calcium absorption in bones and, of course, boosting the immune system.
In addition to sunlight, sources of vitamin D come from our food. Here are the best foods rich in vitamin D that are worth adding to your diet.
Best Foods Rich in Vitamin D
salmon
The amount of vitamin D may vary depending on the fish you use. For example, one study found that farmed salmon 25% of vitamin D content Found in wild caught salmon. So if you get your vitamin D from fish, try choosing wild-caught fish instead of farmed fish. when it sits down, U.S. Department of Agriculture explain Sockeye salmon average 670 IU Contains Vitamin D per 3.5 oz serving.
swordfish
Another fish rich in vitamin D is swordfish. The United States Department of Agriculture (USDA) lists a 100-gram serving as containing 666 IU Vitamin D. That’s more than the recommended daily intake of 600 IU for people ages 1 to 70, so cooking up some swordfish for dinner can help you meet your vitamin D needs easily.
tuna
This lunch staple is also rich in vitamin D. While not as high in content as salmon or swordfish, fresh yellowfin tuna still contains Contains 82 IU Vitamin D per 100 g servingAccording to the U.S. Department of Agriculture. It can be included in vitamin D-rich foods as part of an overall diet. However, bluefin tuna 227 International Units There is vitamin D per 100g serving, so check the type of tuna you are eating.
yolk
According to the USDA list, A whole egg yolk contains a whopping 218 IU Just make a frittata or scrambled eggs with two eggs in the morning to add 436 IU of vitamin D. It’s a great way to start your morning.
Orange juice
While oranges themselves are known for their vitamin C content, orange juice is often fortified with vitamin D to help boost our health. Just check the label on your orange juice to see if it has added vitamin D. One study found that both vitamins D2 and D3 had the same amount Equivalent bioavailability Vitamin D capsules in orange juice are like taking vitamin D capsules, meaning the body can still absorb the vitamin well.
fortified milk
Milk is another beverage that is often rich in vitamin D, helping us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but U.S. Food and Drug Administration Manufacturers are allowed to voluntarily add vitamin D3 up to 84 IU per 100 g of milk and D2 up to 84 IU per 100 g of milk in plant-based milk alternatives.
fortified cereals
Another great way to get vitamin D is to choose cereals fortified with vitamin D. There are many cereals fortified with vitamin D. Just check the labels on the foods you buy. this mayo clinic List fortified cereal foods as good sources of vitamin D. You might look for healthier cereal brands, such as whole grains, which are more likely to have higher levels of vitamin D and be better for you overall. Try to avoid grains that are high in sugar and low in nutrients.
beef liver
Liver is a love-to-hate food, but if you like beef liver, it’s another great way to get your vitamin D. You can cook it cooked (onions are popular), or liverwurst is also a good source of vitamin D. Vitamin D. According to the U.S. Department of Agriculture, Pan-fried beef liver contains 40 IU of vitamin Dmeasured for a single slice.
sardine
This is another food that people either really love or really hate. However, if you are a sardine lover, sardines also contain higher levels of vitamin D. According to the U.S. Department of Agriculture, 100 grams of canned sardines contains 193 IU of vitamin D. Enjoy sardines on crackers or add them to your favorite pizza.
Herring
Herring is another fatty fish that is enjoyed in jars and on crackers, or you can boil it for dinner. Herring contains 214 IU of vitamin D 100 grams per serving, according to the USDA. In fact, herring is a popular food during the holidays in the Midwest. It’s a convenient and popular holiday treat during the cold and dark months, and is quite high in vitamin D.
wild mushrooms
If you’re looking for a non-animal source of vitamin D, mushrooms are the perfect choice. Mushrooms are just like us Vitamin D is produced when exposed to UV rays from the sun. Fungus is Rich in vitamin D2 (Animal sources contain vitamin D3.) One cup of wild mushrooms is equivalent to about 136 international units of vitamin D.
