The shorter days of winter months means most of us are spending less time in the sunshine than we used to. As we head into winter, it’s important to up your intake of vitamin D to maintain healthy calcium absorption, lessen inflammation, and reduce the risk of chronic disease. At a time when all of us are focusing on our health a bit more, incorporate these five foods into our diet to boost vitamin D intake, and keep our immune system strong.
1. Egg yolks
One egg yolk contains 10 percent of your daily value of vitamin D, so don’t skip the yolks in your next omelet!
2. Salmon
Salmon is not only a great source of omega-3, one three-ounce serving also provides 71 percent of your daily intake of vitamin D.
3. Tuna
Although not quite as rich in vitamin D as salmon, this versatile fish makes it easy to up your vitamin D intake in sandwich or sushi form.
4. Mushrooms
We frequently recommend increasing consumption of this superfood and when it comes to vitamin D, there’s no exception. A cup of white mushroom offers 46 percent of your daily vitamin D needs, so add some to your next soup, pizza, or scramble.
5. 2% milk
Milk is one of the most well-known sources of vitamin D, but if you don’t eat dairy, don’t fret, the other options in this list are great choices too!
Additional sources:
USDA – Egg, whole, raw, fresh
USDA – Nutrient content and nutrient retention of selected mushrooms
