When was the last time you soaked up sunlight? Winter is mostly synonymous with grey skies. By January, we’re all ready for sunshine to stream through our windows again. Still, this weather ruins more than just vibes: limited sun exposure wreaks havoc on vitamin D levels.
The “sunshine vitamin” is non-negotiable for healthy living. Vitamin D has a long list of benefits, including optimized nutrient absorption and mood regulation (aka, boosting serotonin, our “happy hormone“). The daily recommended intake is 600 IU, and the vitamin comes in two forms: D3 and D2. Yet, approximately 22% of people in the US have a moderate deficiency. Not good.
Unsure of your intake levels? With the stats against you, it’s probably worth a blood test. Proper medical advice is essential; doctors might suggest supplements.
In the meantime, though, why not boost intake through diet? To find foods that naturally support vitamin D, Tasty caught up with three nutritional experts. Meet the dream team, and we’ll get right into it.
Dr. Reuben Chen, MD, is Chief Medical Advisor at Sunrider International. He is a board-certified physician with expertise in longevity.
“Fatty fish are one of the best natural sources of vitamin D,” says Dr. Reuben Chen. Looking for an A* addition to your day? Salmon is a great option.
Just remember that not every purchase is equal. “The amount of vitamin D in fish can vary based on the fish’s exposure to food and sunlight,” Avery Zenker explains. “A 100-gram serving of wild salmon has about 500 IU or more of vitamin D, while farmed usually has less, at 200-300 IU,” she adds.
Mackerel is another fatty fish that’s worth its weight in gold. It gets Dr. Chen’s nod of approval and contains approximately 250 IU per serving. Take inspiration from Scandinavian or Mediterranean recipes: smoked, grilled, or accompanied by a salad.
“Dairy milk doesn’t contain a meaningful amount of vitamin D naturally,” Zenker explains. The trick is spotting “fortified” milk (which is infused with bonus vitamins and minerals). These varieties can contain more than 100 IU of vitamin D per serving.
Vegan or dairy-free diet? Don’t panic. There are plenty of fortified plant-based milks. “This is often the easiest and most reliable choice because people are already using plant-based milk in their coffee, overnight oats, or smoothies,” Tiffany Bruno adds.
Interestingly, all three experts recommend UV-exposed mushrooms. Sounds strange, right? In simple terms, though, shrooms exposed to sunlight have higher vitamin D levels.
Bruno has words of wisdom: Before eating, slice the mushrooms and place them in a sunny windowsill. And for bonus points? “Flipping them over and exposing the gills can also boost the vitamin D content; the gills can generate up to four times as much vitamin D compared to the cap in all varieties,” she adds.
There’s an element of blind faith here; nobody at home is realistically going to measure results. Still, research suggests 15 minutes is sufficient to make 100 grams of button mushrooms as rich in vitamin D as salmon. In short, it’s worth the gamble.
Scrambled, poached, or fried — how do you like your eggs in the morning? “Egg yolks provide a modest but helpful amount,” Dr. Chen advises. Research suggests that a single large yolk contains around 40 IU, although this varies by the chicken and its lifestyle.
Speaking of morning routines, it might be worth reintroducing a bowl of cereal. Is anyone else feeling nostalgic? The average is 45 IU per serving of fortified cereal, with variation across brands.
If bowls feel boring, Bruno has creative ideas to breathe novelty into cereal. “It can easily be used to top smoothie bowls, add texture to oatmeal, or turned into bars with peanut butter, maple syrup, and more for an on-the-go snack,” she says.
Bruno also suggests swapping breadcrumbs for unsweetened cereals: “Think crispy baked tofu or a casserole topping.”
7.
Fortified Orange Juice
Orange juice always leaves a “feel-good” impression. But when fortified, it actually contains a sunshine-worthy dose of 100 IU per serving. Zenker suggests checking labels on your next grocery shop; every little helps.
Drink it. Freeze it. Make a marinade or dressing. The floor is yours.
Yes, it’s technically a supplement, not a standalone food. However, it’s possible to buy cod liver oil in pourable form. For anyone short on time, a splash of this oil is minimal effort and maximum reward.
“A tablespoon of cod liver oil contains over 1300 IU of vitamin D,” advises Zenker. Add a dash to a creamy soup. Or, if you really can’t stand the flavor, grab the “next best thing,” aka a fillet of cod.
Be mindful of how you consume these foods, too. “Vitamin D is a fat-soluble vitamin, which means that eating it along with fat improves its absorption,” Zenker explains. The trick to optimizing intake is ensuring the vitamin “gets packaged inside tiny fat droplets called micelles,” which piggybacks it through your intestinal lining and into circulation. Think avocado, dairy, or olive oil.
Let’s be honest, keeping steady levels of that elusive “sunshine vitamin” is no mean feat. With sunlight, supplements, medical advice, and an optimized diet, though, you’ve got the best chance possible. Plate up!