Sunlight is the main source of vitamin D, but depending on where you live, it can be difficult to catch some of the rays during the winter months.
Fortunately, you can get more of this important nutrient the right way. in your own kitchen.
Many products even naturally rich in vitamin D.
The Cleveland Clinic lists salmon, tuna, swordfish, sardines, beef liver, egg yolks, fortified dairy, Swiss cheese, and fortified yogurt as some of the best sources.
And you don’t have to be a culinary connoisseur to reap the dietary benefits.
in NYC Registered dietitian Lauren Harris-Pincus suggested something as simple as an omelet with mushrooms or salmon, or a salad with canned salmon and chopped hard-boiled eggs to boost vitamin D levels.
Salmon is a major food source of vitamin D, along with tuna, swordfish, sardines, egg yolks, and Swiss cheese. (iStock)
Tanya Freirich, certified dietitian in Charlotte, North Carolinawho practices a lupus nutritionist, slices sardines and heats them with balsamic vinegar to serve over a salad or with pasta.
“Sardines are a great source of vitamin D and omega-3 fatty acids, but they’re also low in mercury compared to other fish,” she told Fox News Digital in an email.
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Some additional ideas include salmon skewers, egg-topped avocado toast, bowls with salmon and riceShrimp and spinach salad and grilled cheese with sautéed mushrooms.
Why is vitamin D important?
The National Institutes of Health defines vitamin D as a fat-soluble vitamin that is absorbed from sunlight, certain foods, and supplements.
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Some of its main functions in the body include promoting calcium absorption, building strong bones, and reducing inflammation.
It has also been shown to boost the immune system and slow down growth cancer cells.
Vitamin D promotes calcium absorption, strengthens bones, reduces inflammation and strengthens the immune system.
The body produces its own vitamin D when the skin is exposed to the sun, but when this is not possible—during the colder, darker winter months, for example—the risk of deficiency increases.
Approximately 35% of US adults are vitamin D deficient.
“Live in a northern climate, have darker skin, or live in elderly age makes it hard to get what we need from the sun, so it’s important to get enough vitamin D through food and/or supplements,” Harris-Pincus told Fox News Digital via email.
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The recommended daily allowance for vitamin D is 600 international units (IU) for people under 70 and 800 IU for people over 70, according to the Mayo Clinic.
(The international unit is just under 1 microgram.)
Some people may need more depending on their health needs.
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According to the Cleveland Clinic, about 35% of US adults are vitamin D deficient.
Common symptoms include fatigue, weakness or muscle pain, mood changes or depressionand fatigue.
In children, severe deficiency can lead to rickets, a condition in which bones soften and weaken.
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