Not getting enough sun and Vitamin D in winter? Here's how to up your intake with food
When you think of vitamin D, you may assume going outside and basking in the sunshine. And while yes, the sun is an excellent source of vitamin D, it’s also important to eat foods that are packed with the nutrient since sunshine can’t always be your main source (looking at you, gloomy winter days).
“Vitamin D, also known as the sunshine vitamin, is particularly important for women because of the role it plays in bone health,” says Lisa Moskovitz, RD, the author of The Core 3 Healthy Eating Plan and CEO of NY Nutrition Group. “Although vitamin D is also valuable for other reasons such as how it influences immunity, heart health, and even your mood, its primary job is to facilitate calcium absorption and keep bones healthy and strong.”
Additionally, a 2019 study published in Cochrane Library found that vitamin D supplementation during pregnancy may reduce the risk of preeclampsia (a serious complication characterized by high blood pressure), gestational diabetes, and having a baby with low birthweight, says Maya Feller, RD, founder of Maya Feller Nutrition, and the author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.
So it’s clear that vitamin D is non-negotiable, but a 2020 study published in the Nature Public Health Emergency Collection found that 24 percent of the United States population is deficient in vitamin D. “People with limited sun exposure may have vitamin D deficiency, as well as people with dark skin, because larger amounts of melanin in the skin reduces the skin’s ability to produce vitamin D from sunlight,” says Feller. Older adults are also at higher risk due to the combination of their skin’s decreasing ability to synthesize vitamin D, and their tendency to spend more time indoors, she explains.
And while the best way to maintain your vitamin D levels is through sun exposure for at least 10 to 30 minutes a day, don’t panic if you live in an area with little sun, says Moskovitz. “Fortunately, it is possible to achieve your daily vitamin D goal through diet alone.”
Read on for 10 foods high in vitamin D that should make it on your next shopping list, according to registered dietitians.
How much vitamin D do you need per day?
Vitamin D needs vary depending on your gender and age, but most adult women between 19- and 70-years-old need 600 International Units (IU) of vitamin D a day, while women 71 and older should aim for 800 IU a day, per the National Institutes of Health.
However, if you have darker skin, live in an area with less sunlight, and/or spend large periods of time inside, you may need vitamin D supplementation in addition to your diet, adds Feller. Just always consult with your doctor or a registered dietitian before starting vitamin D supplements to determine whether it’s safe for you and to make sure you’re taking the correct amount.
Salmon
Not only is salmon a great option if you’re looking to up your protein, but it’s also rich in vitamin D. According to the USDA, a 3-ounce serving of sockeye salmon has about 570 IU of vitamin D, while the same amount of pink canned salmon contains 465 IU (that’s between 77 and 95 percent of a woman’s recommended daily amount). Wild caught salmon also contains almost four times the amount of vitamin D than farm-raised salmon, adds Moskovitz.
2. Mushrooms
If you’re looking for a plant-based vitamin D source, go with mushrooms. One cup has 700 to 800 IU of vitamin D, which is more than sufficient for your entire daily needs. “Prioritize fresh wild mushrooms, such as chanterelles and morels, over store-bought mushrooms for a higher D load, because mushrooms that are exposed to sunlight provide more vitamin D,” says Moskovitz. “Another option is to place store-bought mushrooms in the midday sun for about 15 to 20 minutes and you can naturally increase the vitamin D they provide,” she explains.
3. Fortified Milk
In addition to being a stellar source of calcium, one cup of fortified cow's milk contains 115 IU of vitamin D, while fortified soy milk contains around 100 to 119 IU (around 16 to 19 percent of what women need daily).
Fortified milk is also packed with protein, potassium, vitamin B12, and calcium, according to Harvard School of Public Health. In other words, it’s worth adding a cup of fortified milk to your morning cereal or post-workout smoothie.
4. Egg Yolks
Whether you like them scrambled or sunny side up, egg yolks have 40 to 50 IU of vitamin D per egg (about 6 to 8 percent of your daily needs). And if it’s accessible to you, free-range eggs may also have up to three to six times more vitamin D than regular eggs, says Moskovitz. Just remember that the vitamin D is located inside the yolk, so make sure to eat the *entire* egg and not just the egg whites, she adds.
5. Fortified Orange Juice
If you prefer to drink your vitamin D, fortified orange juice is a great option since one cup has up to 100 IU of vitamin D, which is about 16 percent of a woman’s daily need. Just make sure you check the label and purchase fortified orange juice, because regular juice lacks the extra added nutrients. Also be mindful about how much juice you consume per day because it can be high in sugar, per 2019 research published in Nutrients.
6. Sardines
You can love them or hate them, but sardines are one of the most nutrient-dense seafoods with 193 IU of vitamin D per every 3.5-ounce serving (about 32 percent of a woman’s needs per day). Plus, according to the Cleveland Clinic, sardines are one of the cleanest and healthiest seafood sources since they’re also packed with omega 3 fatty acids and protein, and don’t contain heavy metals or toxins.
7. Cod Liver Oil
Cod liver oil may not be your go-to snack (or supplement), but it’s an excellent source of vitamin D with about 450 IU of vitamin D per teaspoon – A.K.A 75 percent of a woman’s daily value!
Another perk: cod liver oil is high in omega 3 fatty acids which are important for heart health and reducing inflammation in the body, according to 2020 research published in the International Journal of Molecular Sciences.
8. Rainbow Trout
Another excellent source of vitamin D? Rainbow trout. With 600 to 700 IU of vitamin D per 3-ounce serving, this tasty fish covers your entire days’ worth of vitamin D, says Moskovitz. Try fileting it on the grill or tossing it in the air fryer for some extra crispiness.
9. Fortified Cereal
Cereals are another food commonly fortified with vitamin D, with anywhere from 80 to 100 IU of vitamin D per serving, or between 13 and 16 percent of your daily needs. “Not all cereals are created equally, though, so some cereals may have more or less vitamin D,” adds Moskovitz. If the product is not fortified, it won’t be a source of vitamin D, so always check the nutrition label to compare and determine how much of the nutrient is in the product, she adds.
10. Canned Tuna
Not only does canned tuna have an amazing shelf life (up to five years, according to the USDA), but it’s also packed with vitamin D. Just one 3.5-ounce serving has 269 IU of vitamin D, which is almost half of a woman’s daily needs!
Just be mindful of mercury levels, because the Environmental Defense Fund recommends a single serving of tuna per week. Additionally, if you are pregnant or concerned about mercury consumption, always talk with your doctor.
When you think of getting more vitamin D, your first idea may be to put on your walking shoes and go outside. And while getting more sun is a solid option, packing your diet with foods high in vitamin D is also essential since sunshine can’t always be your main source of this important nutrient (looking at you, gloomy winter days).
‘Although vitamin D is also valuable for other reasons, such as how it influences immunity, heart health, and even your mood, its primary job is to facilitate calcium absorption and keep bones healthy and strong,’ says Lisa Moskovitz, nutritionist, author of The Core 3 Healthy Eating Plan and CEO of NY Nutrition Group.
Additionally, vitamin D supplementation during pregnancy may reduce the risk of preeclampsia (a serious complication characterised by high blood pressure), gestational diabetes, and having a baby with low birthweight, a 2019 Cochrane review found.
READ NEXT: Signs of vitamin D deficiency you should know about
Okay, it’s clear that vitamin D is non-negotiable, but according to a 2022 review from the Department of Health and Social Care, around 1 in 6 adults and almost 20% of children in the UK have vitamin D levels lower than the government recommendation of 10 µg per day (10 micrograms of vitamin D is equal to 400 IU.)
Meet the experts: Lisa Moskovitz is a nutritionist and the author of The Core 3 Healthy Eating Plan. Maya Feller, is a nutritionist and the author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.
‘People with limited sun exposure may have vitamin D deficiency, as well as people with dark skin, because larger amounts of melanin in the skin reduces the skin’s ability to produce vitamin D from sunlight,’ says Maya Feller, founder of Maya Feller Nutrition and author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.
The best way to maintain your vitamin D levels is by getting sun exposure for at least 10 to 30 minutes a day, but since between the months of October and early March, we do not make enough vitamin D from sunlight, it's important to eat lots of foods with high in vitamin D, says Moskovitz.
READ NEXT: This is your sign to take a daily vitamin D supplement now
These nine foods can help you load up on vitamin D and strengthen your bones, heart, and immune system, according to registered dietitians.
Best Vitamin D foods to eat throughout winter
Salmon
Not only is salmon a great option if you’re looking to up your protein, but it’s also rich in vitamin D. A 140g serving of baked salmon packs about 10.2 µg of vitamin D, according to the British Nutrition Foundation, while the same amount of pink canned salmon contains 15.3 µg. Wild-caught salmon also contains almost four times the amount of vitamin D than farm-raised salmon, adds Moskovitz.
Mushrooms
If you’re looking for a plant-based vitamin D source, go with mushrooms. 80g of Vitamin D-enriched mushrooms contains 3.2 µg.
‘Prioritize fresh, wild mushrooms, such as chanterelles and morels, over store-bought mushrooms because mushrooms that are exposed to sunlight provide more vitamin D,’ says Moskovitz.
Another option is to place store-bought mushrooms in the midday sun for about 15 to 20 minutes and you can naturally increase the vitamin D they provide, she adds.
Fortified Milk
In addition to being a stellar source of calcium, one cup of fortified cow's milk comes with 115 IU of vitamin D, while fortified soy milk contains around 100 to 119 IU (around 16 to 19 per cent of what women need daily). Fortified milk is also packed with protein, potassium, vitamin B12, and calcium, according to Harvard School of Public Health.
Eggs
Whether you like 'em scrambled or sunny side up, each egg yolk contains vitamin D – although how you cook it depends on how much you'll get. 1 boiled egg (50g) gives 1.6 µg, while 2 scrambled eggs (120g) offers 3.4 µg of vitamin D.
If it’s accessible to you, free-range eggs also contain up to three to six times more vitamin D than regular eggs, says Moskovitz.
Just remember that the vitamin D is inside the yolk, so eat the *entire* egg and not just the egg whites!
Fortified Orange Juice
If you prefer to drink your vitamin D, fortified orange juice is a great option since one cup has up to 100 IU (2.5 µg) of vitamin D, which is about 16 per cent of a woman’s daily need. Just make sure you check the label and purchase fortified orange juice because regular juice lacks the extra nutrients. Also, be mindful about how much juice you consume per day because it can be high in sugar.
Sardines
You can love 'em or hate 'em, but sardines are one of the most nutrient-dense seafoods with 140g of canned sardines offering 4.6 µg of vitamin D.
Plus, sardines are one of the cleanest and healthiest seafood sources, according to the Cleveland Clinic, since they’re also packed with omega-3 fatty acids and protein and don’t contain heavy metals or toxins.
Rainbow Trout
Another excellent source of vitamin D from the ocean? Rainbow trout. With 600 to 700 IU (15 µg) of vitamin D per 85g serving, this tasty fish covers your entire day’s vitamin D requirement, says Moskovitz. Try cooking it on the grill or tossing it in the air fryer for some extra crispiness.
Fortified Cereal
Cereals are another food commonly fortified with vitamin D, with around 1.4 µg of vitamin D per 30g serving.
‘Not all cereals are created equal, though, so some cereals may have more or less vitamin D,’ notes Moskovitz. If the label doesn't say fortified, it won’t be a source of vitamin D. Always keep an eye out for that word and figure out how much of the nutrient is in the product, she adds.
Canned Tuna
Not only does canned tuna have an amazing shelf life (up to five years), but it’s also jam-packed with vitamin D. A 140g portion contains 5µg of vitamin D.
Just watch out for those mercury levels, especially if you are pregnant. Check with your doctor to make sure this is okay for you to eat.
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