Top Winter Foods to Naturally Boost Your Vitamin D Levels
1. Salmon
Salmon is probably one of the most commonly consumed foods on this list, as it is a huge fish market that is served in many forms — raw, baked, seared. The fish is well-known for providing a good amount of vitamin D, as well as omega-3 and protein.
2. Rainbow Trout
With just 100g of rainbow trout, you will exceed your daily intake of vitamin D; it is also full of other nutrients, vitamins, and minerals, as well as being very high in protein as well.
3. Shrimp
Well known for being an excellent provider of vitamin D the shellfish also provides the bonus of being very low in fat. Other kinds of seafood, such as shrimp, can indeed have a decent omega-3 content, too so set another one on the barbeque!
4. Egg Yolks
Although eggs are generally nutritious, it is the yolk (the yellow part!) Eggs that specifically give you a boost of vitamin D as well are packed with the amino acids, it come with healthy fats, mostly protein, and we all know how versatile they can be. Eggcellent.
5. Mushrooms
Yet another (great) way to raise your vitamin D level, mushrooms are now also a source of B vitamins and potassium. Vitamin D content differs by mushroom — the most vitamin D–rich mushrooms are UV-exposed — and among types, ranges from negligible to significant levels. Mushrooms are super versatile too as they can easily be a meal on their own, or you can chop them up and toss them into a salad.
6. Tinned Tuna
It should be in everyone’s kitchen cupboard! Tinned tuna goes a long way and is super quick to make. Tuna, meanwhile, is a favorite amongst fitness fanatics because of the lean protein it provides—as well as vitamin D—and the potassium in this fish can contribute to lower blood pressure, too.
7. Sardines
Sardines — Despite their small stature, sardines are among the most nutrient-dense seafoods, packing protein, vitamins and minerals and omega-3 into their small frames. Sardines are also clean eaters, living exclusively on plankton, making them one of the cleanest seafood. Similar to tuna, sardines are often sold in tins and can be stored in the kitchen cupboard for a quick vitamin D and protein top-up.
8. Swiss Cheese
Alright, maybe not the healthiest option on the list, but definitely one of the most delicious! Swiss cheese is also an excellent source of vitamin D as well as vitamin K and calcium, all of which benefit the bones. Swiss cheese: used sprinkled, melted, sliced — and several other ways imaginable. Get creative!
9. Cod Liver Oil
Cod liver oil is one of the best possible sources of vitamin D which is a wonderful way to ensure your levels are highest possible and is rich in vitamin A and omega-3 as well and contributes to a reduction in the need for animal products and is usually taken in capsule form to avoid the questionable taste. Easy!
