Vitamin D is an essential dietary element for humans as it helps maintain bone structure and supports the immune system. The primary source of vitamin D for people is sunlight. However, with shortened days and cold temperatures, spending time in fresh air may be limited.
To compensate for the lack of sunlight, certain food products can provide additional amounts of vitamin D, affirms dietitian Lora Manaker. She adds that consuming flavorful foods rich in vitamin D and spending time in fresh air on sunny days can help ensure the body gets the necessary amount of vitamin D, even in winter.
Here are four products that contribute to vitamin D accumulation in the body:
1. Mackerel, salmon, and sardines. Manaker states that any type of fatty fish, such as mackerel, salmon, and sardines, is rich in vitamin D. A 3.5-ounce serving of pink salmon contains an average of 670 International Units of vitamin D, exceeding the recommended daily allowance for individuals under 70, according to data from the U.S. Department of Agriculture.
Fish is also an important source. "When exposed to light (ultraviolet), mushrooms can naturally produce vitamin D, similar to how our skin does when exposed to sunlight." "For more effective increases in vitamin D levels in mushrooms, people can soak them in sunlight at home or seek out light-exposed mushrooms."
2. Breakfast products. Starting the day with vitamin D can be easier if you consume fortified breakfast products enriched with essential nutrients. "Fortified products, such as fortified milk, apple juice, and some cereals, are also effective choices."
3. Egg yolks. Egg yolks are another source of vitamin D. One yolk contains more than three times the recommended daily intake of nutrients, according to the U.S. Department of Agriculture.
4. Mushrooms. Manaker says mushrooms are unique because they "are the only product that can naturally produce vitamin D."
