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8 Foods to Boost Vitamin D Intake During the Winter

10/11/2021

We are forced to say goodbye to the days the sun set at 8 p.m and prepare for shorter days and long winter nights. Along with the slow decline of sunshine, the threat of vitamin D deficiency follows in suit. Essential for promoting bone and immune system health, vitamin D is the secret to fighting infection and staying healthy throughout the winter.

During the summer months vitamin D is absorbed by the body through sun exposure. Ironically, when we need vitamin D the most, we are typically met with days spent hunkered indoors, under layers of winter clothes. To account for the lack of sunshine during colder months, vitamin D intake can be stabilized by eating oily fish, fortified milks, and antioxidant rich proteins. Here, find out what foods to add to your diet to boost your immune system and keep yourself happy and healthy through the winter.

1. Salmon

TikTok’s favorite protein is not only rich in vitamin D, but one of the best sources of omega fatty acids and vitamin B-12. Salmon reduces inflammation, promotes heart health, and helps to maintain skin elasticity.

 

2. Mushrooms

With over 10,000 species of mushrooms to choose from, the most vitamin D-rich include shiitake, white button/cremini/portobello, oyster, and porcini mushrooms. Rich in antioxidants and fiber, mushrooms are winter dietary staples.

 

3. Egg Yolks

Whether you like them runny or cooked through, egg yolks are packed with essential minerals, vitamins, and proteins. Egg yolks promote immune system health, lower blood pressure, and reduce the risk of macular degeneration and cataracts. ​​

 

4. Oranges

Perhaps one of the most beloved sources of vitamin C, oranges are also rich in vitamin D and calcium. Skincare lovers will be happy to hear, oranges promote the production of collagen, helping to achieve youthful and radiant skin.

 

5. Canned Tuna

Regardless of whether you love it or hate it, canned tuna is one of the best sources of vitamin D. High in healthy omega fatty acids and iron, canned tuna is an underrated superfood.

 

6. Fortified Milk

Fortified milk and milk products with added nutrients, are high in calcium and loaded with phosphorus and potassium.

 

7. Tofu

Derived from soybeans, tofu is chalk full of vitamins and plant-based proteins. Aside from vitamin D, tofu is rich in iron, calcium, and magnesium.

 

8. Cod Liver Oil

For centuries during winter months, cod liver oil was used as a dietary supplement to ensure proper vitamin D absorption when the sun was scarce. Derived from Atlantic cod, the oil is purified and encapsulated to promote bone health and reduce inflammation in the body.

 

From L’Officiel US

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