If you’ve been suffering from aches and pains, fatigue or depression this winter, it’s not just the cold that’s to blame. In many parts of the world, sunshine levels during the darkest months of the year are at their lowest, and a lack of vitamin D— which we get from exposure to sunlight — can lead to deficiencies. The good news is that there are plenty of foods you can eat to make sure you’re getting enough vitamin D — and we’ve picked five of the best here:
1. Salmon Vitamin D is actually a group of related hormones, called calciferol. The body makes some vitamin D on its own when the skin is exposed to UV light, but it’s difficult for people with dark skin or those who live in areas with less sun to get enough by sun exposure alone.
Eggs are one of the best sources of vitamin D. One egg yolk contains approximately 25 micrograms (mcg) of vitamin D, compared to just 4 mcg in an egg white. This means that omelets packed with egg yolks are one of the most vitamin-D-rich breakfasts around.
3. Fortified milk
Milk has long been touted as the best source of vitamin D. A cup of nonfat milk provides about 100 international units (IU) of vitamin D. Some brands have even started fortifying their products with extra vitamin D to reduce the risk of deficiency during the winter months.
Remember that while it’s important to get vitamin D from food sources and supplements, you can also get it naturally from time in the sun. So make sure you get outside during the day when the sun is out – but remember to protect yourself with sunscreen if you’re going out during the middle of the day or later in the evening.