As the daylight hours shrink, you may start to feel the effects of less natural sunlight. Vitamin D—often called the “sunshine vitamin”—is one of the first nutrients to take a hit, since our bodies rely on sunlight to produce it. Low levels can leave you feeling sluggish, affect your mood, and even weaken your immune system.
But there are a few things you can do to help pick up the slack to make sure your vitamin D levels stay within a normal range. With the right mix of foods and a little know-how, you can boost your vitamin D intake and stay energized while feeling your best throughout the darker months this fall.
Eat More Fatty Fish
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“Unfortunately, getting enough vitamin D is actually fairly difficult from food alone,” says Rachel Gargano, MS, RD, CSSD, CBS, chief registered dietitian at Live it Up Superfoods. But as the days get shorter, you can tailor your diet to maximize your intake. Adding several types of fatty fish to your weekly dinner rotation can help you consistently meet your needs without relying on supplements.
“Fatty fish, such as salmon and mackerel, is the best source of vitamin D, giving you about 100% of your daily needs in one 3-ounce serving,” Gargano says. To be more specific, a serving of salmon contains 570 international units (IU) or 71% of the required daily value. You can also try tuna, trout, herring, and sardines, all of which provide meaningful amounts of vitamin D.
The Food and Drug Administration (FDA) recommends limiting your intake of high-mercury fish like king mackerel or albacore tuna. If you are pregnant or breastfeeding, avoid these fish altogether. Some lower-mercury options include salmon, trout, sardines, and herring.
Get Outside in the Afternoon
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Our bodies cannot produce vitamin D if daylight is filtered through windows, sunscreen, or clothing. Once the weather gets cold enough for long sleeves, your body’s natural vitamin D production from sun exposure tends to drop off.
“To get enough vitamin D, experts recommend between 5 to 30 minutes of sun exposure between the hours of 10 a.m. and 4 p.m., without sunscreen, a couple times per week,” Gargano says. “But of course, to be safe, always be sure to put sunscreen on for protection beyond that amount of time.” Gargano adds that the sunscreen rule even applies in winter because, even if you’re stuck inside, “harmful UVA rays definitely can get through glass.”
If stepping outside isn’t always realistic, even a short walk during your lunch or mid-afternoon break can help your vitamin D levels. Expose areas like your arms, face, and hands for a brief period, and pair that sun time with light movement to support your overall energy and mood.
Add a Mushroom Topping
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Mushrooms are one of the few plant-based foods that can naturally offer vitamin D. “A half cup of raw, sliced mushrooms may provide about half of your daily needs—with the caveat that it’s only mushrooms grown while exposed to UV light that actually contain a decent amount of this vitamin,” Gargano says. Check the package label to confirm, since not all store-bought mushrooms are UV-exposed.
Fortunately, mushrooms are pretty easy to work into everyday fall meals. Try sautéing mushrooms as a savory topping for omelets, grain bowls, or pasta, or roast a handful of mushrooms alongside your favorite seasonal vegetables. For a one-pan dinner with double the vitamin D, bake salmon with mushrooms and a drizzle of olive oil.
Stock Up on Fortified Foods
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Fortified foods can also fill the gaps when sunlight, fish, and mushrooms aren’t enough. “Cow’s milk and plant milk fortified with vitamin D usually provide about 25% of your daily needs,” Gargano says. “Just make sure to check that the products you choose are in fact fortified.”
Other vitamin D-fortified foods can include:
- Ready-to-eat cereals and granola
- Yogurt
- Orange juice
- Nutrition bars
- Margarine and some spreads
- Cheese
- Protein powders and meal replacement shakes
To get more mileage from these foods (assuming you checked the label first), think up some novel ways to incorporate them into your meal plan. Some examples include using fortified milk in your morning coffee instead of creamer, making a fruit smoothie with a fortified orange juice base, or whipping up some rice pudding with fortified milk. Small swaps can make it much easier to reach your daily target without overthinking it.
Eat an Extra Egg at Breakfast
Eggs can contribute to your total vitamin D intake, but they’re not nearly as potent as fatty fish or fortified foods. “While many people turn to egg yolk for vitamin D, one yolk actually only contains about 6% of your needs,” Gargano says. Some brands, like Eggland’s Best, fortify their eggs so that each yolk has significantly more vitamin D than the standard.
If you typically eat just one egg for breakfast, doubling up can give you a bit more vitamin D. This addition is generally considered healthy for most people unless your doctor has advised limiting cholesterol intake.
You can prepare your eggs however you like, but for a vitamin D boost, try making a scramble with fortified cheese melted on top and a splash of fortified milk whisked in before cooking. Pair it with fortified orange juice to layer in multiple sources of this key nutrient to start your day, and watch as your energy and mood improve.
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