Right now, the days are long and the sun is blazing, but all that’s about to change.

Kids are swarming back to school, the morning air feels brisk and sharp, and the days are becoming shorter with each sunset. Fall is just around the corner and winter comes close behind it. With shorter days, you’ll have less opportunity to soak up some vitamin D—a vital nutrient that promotes calcium absorption and overall bone health.

You already get some vitamin D when ultraviolet light strikes your skin and synthesizes it within your body. But, with less sunlight during the day, how can you keep your body supplied with the vitamin D it needs? Luckily, several foods at your local grocery store contain vitamin D.

Check out these healthy ingredients below, and use them to make your hearty fall and winter meals.

Fish

Fatty fish such as salmon, mackerel, and tuna are some of the best food sources of vitamin D. Plus they also contain beneficial amounts of omega-3 fatty acids—great for supporting brain health. And fatty fish really aren’t that fatty. A six-ounce piece of salmon has only about 200 calories.

Few foods are tastier than a flaky, well-grilled salmon fillet. But even canned tuna can help you get the vitamin D you need. So you don’t need to break the bank or fish the Yukon to give your body this vital nutrient.

Eggs

Vitamin D is also found in egg yolks. Whether you scramble them, fry them, poach them, or boil them, they’re an eggscelent source of the sunshine vitamin. Just make sure you eat plenty of the rick yolk.

When it’s not a sunny day, sunny-side up eggs will do your body good.

Mushrooms

Mushrooms are some of the only plant sources of vitamin D. Why? Because they can synthesize vitamin D when exposed to sunlight, much like your body can. To be honest, the vitamin D mushrooms produce isn’t quite the same as what your body produces, but it’s still effective.

Shiitake, maitake, and chanterelle seem to be the best options when finding the right fungi for you. Whichever you choose, just try to get ones that are either wild-grown or treated with UV light to ensure they are rich in vitamin D.

Yogurt

A lot of dairy products are fortified with vitamin D, but yogurt might be the healthiest of them. It’s a tasty, convenient snack and also provides probiotics to keep your gut in good health.

Depending on the brand, yogurt can be spiked with a hefty amount of sugar. So make sure you take this into account and read the labels carefully for the best option.

Fortified Foods

Like we said above, there are several products at the grocery store that are fortified with vitamin D. These include milk, soy milk, orange juice, cereal, and oatmeal.

Again, read the labels carefully to find the healthiest options for you. Although these may not be the healthiest option you could choose, they are cheap and easy to find. And that might just be what you need to get some more vitamin D in your life.

Let Some Sun into Your Life

As you can see, dietary sources of vitamin D are few and far between. But you can always choose nutritional supplements to give your body this essential sunshine vitamin.

Check out USANA Vitamin D and learn how you can supplement the sun.

SHOP HERE

And to learn more about the benefits and sources of vitamin D, just ask the scientists.

With the dog days of summer coming to a close, vitamin D in your life is going to get scarce. Pick up some of these tasty foods to give your body the nutrients it needs and keep your bones healthy and developing.

And don’t worry, the sunny days will always come back!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This post is also available in: Chinese (Simplified)

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