Most people are aware that sun exposure is a great, natural source for Vitamin D. In fact, just 20-25 minutes of exposure during the warmer months can keep your body at healthy levels. However you are far less likely to get enough sun exposure during the winter months to keep these levels up, which can lead to Vitamin D deficiencies.
To combat this, here are 4 ways to boost your Vitamin D this winter:
1. Fortified Foods/Drinks
There are a number of foods and drinks that do not usually contain Vitamin D, but are being fortified with it. This winter, check your grocery store for milk, soy milk, orange juice, oatmeal, and some cereals that are fortified with and can add a healthy amount of Vitamin D to your diet.
2. Whole Eggs
Whole eggs (the yolks in particular) are a great source of natural Vitamin D. However, one egg only provides a small amount of Vitamin D (approximately 40 IUs), so you will want to incorporate other sources of Vitamin D listed here into your daily routine as well.
3. Fatty Fish
Fatty Fish options including salmon, trout, mackerel, tuna and eel are all great sources of Vitamin D. For example, a 3oz sockeye salmon fillet contains approximately 450 IUs of Vitamin D. To put this in perspective, the Institute of Medicine recommends a dietary allowance of 600 IUs of Vitamin D (800 IUs if you’re over 70), so this is a great way to naturally boost your body’s supply.
4. Cod Liver Oil
Cod Liver Oil can be consumed either as a liquid or an encapsulated liquid, and is packed with Vitamin D. In fact, just one tablespoon contains about 1,300 IUs of Vitamin D (more than twice the recommended dietary allowance). That doesn’t exceed the maximum intake of 4,000 IUs for people over 8 years old, but it exceeds the daily maximum for infants of 1,000 IUs.
If this is the best source for you, looking for encapsulated forms of Cod Liver Oil with a lower dosage, or reducing the amount of liquid that you take can help you stay within the recommended intake.