It’s winter time called longer nights and shorter days without sunlight. With cold and flu season to climb, moreover seasonal affective disorder rearing its ugly head, our immune system takes a hit. A nutrient that is good at fighting against attacks on our bodies is vitamin D.

Unfortunately, with longer hours of darkness take our vitamin D absorption from sunlight becomes more difficult in winter. It just means we have to work a little harder to get what we need from sources other than the sun. Vitamin D has many benefitsfrom supporting muscles and neurological functions to helping the absorption of calcium in the bones, and of course boosting the immune system.

Sources of vitamin D other than the sun come from our foods. Below are the best foods high in vitamin D to add to your diet.

Best foods high in vitamin D

Salmon

The amount of vitamin D can vary depending on the individual fish you consume. For example, one study found that farmed salmon has 25% of vitamin D content as found in wild-caught salmon. That said, if you’re getting vitamin D from fish sources, try to choose wild-caught fish instead of farm-raised fish. While sitting, the USDA States Sockeye salmon has an average of 670 international units of vitamin D per 3.5-ounce serving.

Sword fish

Another fatty fish that is an excellent source of vitamin D is swordfish. The USDA lists a 100-gram serving as containing 666 IU of vitamin D. That’s more than the 600 IU daily recommendation for people ages 1 to 70 years old, so cooking up some fish for dinner can help you quickly meet your vitamin needs. d.

Tuna

This lunch meal can also pack a vitamin D punch. Although not as high as salmon or swordfish, fresh yellowfin tuna is still there 82 IU of vitamin D per 100-gram servingaccording to the USDA. It can be a food to include as part of an overall diet of foods rich in vitamin D. However, there is bluefin tuna 227 IU of vitamin D per 100-gram serving, so check what kind of tuna you’re eating too.

Egg yolks

As listed by the USDA, A whole egg yolk packs a whopping 218 IU of vitamin D. Just making a frittata or some scrambled eggs in the morning with two eggs will give you a 436-IU boost of vitamin D. That’s a great way to start any morning.

Orange juice

While oranges themselves are better known for their vitamin C content, orange juice is often fortified with extra vitamin D to help improve our health. Just check the label of your orange juice to see if it is fortified with Vitamin D. One study found that Vitamin D2 and D3 are equally bioavailable of orange juice like drinking vitamin D capsules, which means that the body can absorb more vitamins.

Fortified Milk

Milk is another drink that is often fortified with vitamin D to help us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but the FDA allows manufacturers 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 alternatives.

Fortified Cereal

Another good way to access vitamin D is to choose cereals that are fortified with it. There is a wide variety of cereals that all have added vitamin D. You should check the label of what you are buying. the Mayo Clinic lists fortified cereal as a good source of Vitamin D. You may want to look for healthier brands of cereal, such as whole grain options, which are more likely to fortify higher levels of Vitamin D and are better for you in general. Try to avoid very sweet cereals that have little nutrients.

Beef liver

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

sardine

This is another food that people love or really hate. But, if you are a fan of sardines, sardines have a higher amount of vitamin D, too. According to the USDA, 100 grams of canned sardines contain 193 IU of vitamin D. Enjoy sardines on some crackers or add them to your favorite pizza.

Herring

Herring is another type of fatty fish that is popular to eat from the jar and on crackers, or you can cook it for dinner. Herring contains 214 IU of vitamin D for a 100-gram serving, according to the USDA. In fact, herring is a popular food to eat during the holidays in the Midwest. During the cold and dark months, it is a convenient and popular holiday food, and it has high levels of vitamin D.

Wild Mushrooms

If you’re looking for vitamin D that doesn’t come from animal sources, mushrooms are perfect. Like us, mushrooms make vitamin D when exposed to UV light from the sun. The fungi full of vitamin D2 (Animal sources contain vitamin D3), and one cup of wild mushrooms can be equivalent to about 136 IU of vitamin D.