When the winter months roll in, the days inevitably begin to shorten. With shorter days, there is less time to soak up the much-needed Vitamin D from the sunlight hours. According to a spokesperson for the American Dietetic Association, “The sun is not strong enough for the body to make vitamin D from October to May.” To help compensate for that deficiency, here are five Vitamin D rich foods for you to enjoy this winter.
Known for its high Vitamin D content, orange juice is a great way to start your day. The National Institute of Health (NIH) recommends approximately 400 International Units (IU) of Vitamin D per day; one cup of orange juice contains 137 IU of Vitamin D, which marks nearly 35 percent of your entire daily intake. Pour a glass with your breakfast and begin your day the right way.
As the air cools, try switching your egg-white omelets to regular omelets with yolks. Including the yolk in your eggs will allow you to take in a bit of extra Vitamin D. Eggs can be used in many ways; whether you make a quiche, scrambled eggs or top off your burger with a fried egg, there’s a way for everyone to enjoy them. Keep in mind, the Vitamin D is located in the yolk of the egg, not the egg white.
If you ever needed another reason to enjoy cheese, this is it. One slice of Swiss cheese provides the body with 40 IU of Vitamin D, making it tastier than ever to get your daily vitamins. The next time you take a sandwich to work, swap out your traditional American cheese for a slice of Swiss to effortlessly up your Vitamin D intake.
Perfect for any meal of the day, salmon is chock-full of Vitamin D to keep you energized during the winter months. In fact, three ounces of salmon exceeds your needs with 566 IU of Vitamin D; that’s 142 percent of your recommended daily intake. You can make salmon alongside a traditional English breakfast, slice it up on a salad for lunch or filet it with some vegetables for a delicious dinner.
Breakfast cereal with milk
Nowadays, many pre-packaged breakfast cereals are fortified with additional Vitamin D. You don’t have to feel as guilty indulging in your favorite cereal; in fact, if you eat your cereal with a cup of milk, you’re adding an extra 115 to 124 IU of Vitamin D to your breakfast. Some cereals are more heavily fortified than others, so if you’re looking to maximize your intake, check the label on the side of the box.
Medical professionals recommend safe sun exposure as the primary and most efficient way of soaking up your daily dose of Vitamin D. However, if you work indoors or the sun is hibernating for the colder months, try a few of these nutrient-rich foods to reach your recommended intake.
This article is presented by Perkins Motors in Colorado Springs, Colorado.