Our bodies need vitamin D to absorb calcium and promote healthy bone growth. If we don’t get enough vitamin D, it can lead to osteomalacia and osteoporosis, among other ailments. Not only that — vitamin D deficiency has been linked to certain cancers as well as depression. We get most of our vitamin D through exposure to the sun, but in the winter when sunny days are fewer and cold temperatures keep us inside, it can be difficult to get all the vitamin D we need. Fortunately, there are a number of foods that can give us the additional vitamin D we need.
Other ways to get Vitamin D
A piece of salmon the size of your hand can give you 90 percent of the recommended dietary intake of vitamin D.
A mere three ounces of tuna can give you 50 percent of your daily intake. “Oily” fish like tuna and salmon are also good for your memory and improving brain function.
Some mushrooms (shiitake in particular) are high in vitamin D due to their ability to absorb great amounts of vitamin D from sunlight.
Milk and Orange Juice
Almost all brands of cow’s milk and many brands of orange juice are fortified with vitamin D.
Vitamin D is also found in an egg’s yolk. If you’re using eggs to supplement your vitamin D intake, be sure to use the whole egg in your recipe and not just the egg whites.