Nutritionists confirm that getting enough vitamin D can be difficult at any time of the year. “It is difficult for the average American to get enough vitamin D unless they spend significant time outside, consistently choose foods containing vitamin D, or take a daily vitamin D supplement,” says Kristi Ruth, RD. CNSC, LDN, owner of Carrots and Cookies. “This is especially tricky in the winter because we tend to spend less time outdoors and keep our clothes, socks and shoes warm.”
“It is also important to remember that disabled people, infants, the elderly population, and other groups are at risk for low vitamin D3 production,” says internist Robert D. Ashley, MD. Bone fracture risk.
“Also, people who must cover up from head to toe due to cultural or religious beliefs may not be able to get vitamin D from the sun,” adds Karl Insogna, PhD, FACP, Yale professor and metabolic insider expert. Bone disease.
The sun can play an important role in providing us with vitamin D, but (fortunately) it is not the only easy way to achieve this goal. Ahead, a nutritionist shares how to get enough vitamin D through your diet in the winter and all year long, as well as other nutritious ways to keep in mind about this critically important nutrient.
How to get more vitamin D through your diet during winter
eat more fish
In particular, Ruth lists canned salmon and tuna as vitamin D-rich options. She adds, “Other foods like herring, beef liver, and sardines are also notoriously good sources of vitamin D, but it depends on personal preference.”
Anna Lutz, MPH, RD, LDN, CEDRD-S, a nutritionist at Lutz, Alexander, and Associates Nutrition Therapy, agrees that fatty fish like tuna and salmon are excellent sources. she adds sushi very There's a lot included here.
If you need a little inspiration for a fishy dish (but nothing too complicated), Lutz makes a simple tuna salad by mixing canned tuna with mayonnaise and pickle relish, eat frozen salmon burgers from the grocery store, eat sushi rolls, and more. Or try the canned fish trend.
Enjoy eggs in all (yellow) forms
Eggs are another natural source of vitamin D. In particular, Lutz says, eggs are just that: eggs. yolk—That's why she recommends eating whole eggs, not just the egg whites.
Eggs can be enjoyed in a variety of ways at any time. Lutz says you can slice a hard-boiled egg and put it on toast. Scramble eggs for breakfast, lunch, and dinner. Or try it in a delicious quiche. Regarding the latter, she adds that quiche is “easy to make with a prepared pie crust and is great for leftovers,” or suggests, “Buy prepared quiche.” Whatever best suits your schedule, budget, and tastes is possible.
“Not all dairy products are fortified with vitamin D, so as a general guideline, check yogurt and cheese labels for at least 15% of your daily value of vitamin D per serving.”
—Anna Lutz, MPH, RD, LDN, CEDRD-S
Please add more mushrooms
Try mushrooms on pizza, in salads, or in chewable form!
Citing a study by nutrient, Ruth shares fun facts about how you can get more vitamin D. “The more UV exposure you have, the more vitamin D you have,” she says. “Some mushrooms are pre-treated with UV light, but mushrooms can also be left in the sun for 15 minutes to two hours to increase their vitamin D content.”
eat dairy
Yogurt, milk, and cheese are generally solid choices when you need more vitamin D. In reality, this might look like a bowl of cereal and milk or a cup of yogurt.
Be aware that some sources of dairy are not as beneficial as others. “Not all dairy products are fortified with vitamin D, so look on yogurt and cheese labels for at least 15 percent of your daily value of vitamin D per serving,” says Lutz.
Don't forget about breakfast foods and drinks rich in vitamin D
Ruth says cereals and orange juice are often fortified with vitamin D. In fact, General Mills has doubled the vitamin D levels in several of its Big G cereals (and much-loved cereals) like Cinnamon Toast Crunch, Honey Nut Cheerios, and Lucky Charms. .
A glass of OJ is usually associated with breakfast, but you can have it any time of the day! But to get the most vitamin D from this drink, Ruth recommends adding another source of fat.
Eat plenty of fat sources too
We actually need more fat (and carbohydrates) than we realize. And since vitamin D is a fat-soluble vitamin, it is best absorbed. When eaten with fat.
“Fat-free vitamin D-fortified dairy products don’t make much sense unless they’re paired with other sources of fat,” Lutz adds.
“If fat-free foods, such as orange juice, are fortified with vitamin D, you may want to consider eating foods that contain fat for optimal absorption,” says Ruth. Examples of fat sources include avocados, nuts, and cookies, but these are just a few. She adds that this isn't usually a problem because most foods that naturally contain vitamin D also contain fat. “Mushrooms are an exception, but they are often consumed with fat in salad dressings or with oil when frying,” she explains. (Again, it's not fat-free salad dressing. It's a scam!)
Consuming enough fat is an important reminder even when you're at the dairy aisle. “Fat-free vitamin D-fortified dairy products don’t make much sense unless they’re paired with other sources of fat,” Lutz adds.
Ultimately, the important thing is not to get your vitamin D from one specific place, but to consume it in a way that feels right for you, your culture, and your body.
Well+Good articles reference scientific, credible, recent and robust research to support the information we share. You can trust us on your wellness journey.
- Cardwell, Glenn, et al. “A Review of Mushrooms as a Potential Source of Dietary Vitamin D.” nutrient volume. 10,10 1498. October 13, 2018, doi:10.3390/nu10101498