Vitamin D is an important nutrient, but one that people tend to be deficient in 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 shorter days and cooler temperatures, spending time outdoors can be a challenge.
To make up for the lack of sunlight, certain foods Laura Manaker, a nutritionist and nutritionist based in South Carolina, can provide an extra boost of vitamin D, tells Fox News Digital.
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“Combining delicious, vitamin D-rich foods with time outside on sunny days can help ensure your body is getting what it needs, even in the winter,” she says.
These four foods can increase your body’s vitamin D intake.
1. Mackerel, salmon and sardines
any type of fatty fish Mackerel, salmon and sardines There will be 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, according to the USDA website, which is more than the recommended daily value for people under 70 years old.
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However, the source of the fish is important. A study by the National Institutes of Health found that farmed salmon has significantly less vitamin D than wild-caught salmon.
2. yolk
Eggs are another great source of vitamin D. A single egg yolk contains more than one-third of a person’s recommended daily nutrients.
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Adding eggs to salads or sandwiches provides a simple vitamin D boost.
3. mushroom
Manaker said mushrooms are unique because they are “the only agricultural product capable of producing vitamin D.”
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“When exposed to (ultraviolet) light Mushrooms can be natural Synthesizes vitamin D, similar to how our skin behaves when exposed to sunlight. ” she said.
To better boost the vitamin D content of mushrooms, people can dry them at home or look for mushrooms labeled “UV Exposed,” Manaker said.
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“One of my favorite ways to increase your vitamin D levels is to enjoy a hearty mushroom soup or a salads and sandwiches In the colder months,” she said.
4. Fortified breakfast foods
Starting the day with vitamin D is easy when consumption is common breakfast food Fortified with extra nutrients.
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“fortified foods For example, dairy-based milk, fortified orange juice and certain cereals are also valid options,” says Manaker.
According to the Food and Drug Administration’s website, milk can be fortified with up to 84 IU of vitamin D per 100 grams.
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It’s a good idea to check the nutrition label on cereals and Orange juice Experts say to see how much extra vitamin D you can add to your morning meal.