Nutritionists have verified that it is difficult to get enough vitamin D at any time of the year. “The average American gets enough vitamin D only through spending a significant amount of time outdoors, consistently choosing foods that contain vitamin D, or taking daily vitamin D supplements.” “It’s not easy unless you make a conscious effort to do so,” says registered dietitian Christy Ruth. Owner of CNSC, LDN, Carrot and Cookie. “We need to be especially careful in the winter, as we spend less time outdoors and tend to wear more covering clothes, socks and footwear to keep warm.”
“It’s also important to note that people with disabilities, infants, the elderly, and other groups are at risk for decreased production of vitamin D3,” said internist Robert D. Ashley, M.D. Decreased production of bone minerals can lead to decreased bone density and increased bone density. Risk of fracture.
“Additionally, people who have cultural or religious beliefs that require them to cover themselves from head to toe may not be able to get vitamin D from the sun,” says Dr. added Carl Insogna, MD, FACP. bone disease.
And while the sun plays a big role in giving us vitamin D, it’s (thankfully) not the only easy way to achieve those goals. Ahead, our nutritionist will show you how to get enough vitamin D through your diet in the winter and all year round, as well as other nutritious points to keep in mind regarding this most important nutrient.
How to get more vitamin D through your diet during the winter
let’s eat more fish
In particular, Ruth points to salmon and canned tuna as vitamin D-rich options. “Other foods such as herring, beef liver, and sardines are also known to be good sources of vitamin D, but may be an unrealistic recommendation for some people.” Depends on personal preference. ” she added.
Anna Lutz, MPH, RD, LDN, CEDRD-S, a nutritionist at Lutz Alexander & Associates Nutritional Therapy, agrees that fatty fish such as tuna and salmon are excellent sources of nutrients. Masu.she doesn’t like sushi very There’s a lot going on here.
If you need a little more inspiration for fishy dishes (which aren’t too complicated), mix canned tuna with mayonnaise and pickle relish to make a quick tuna salad, pick up frozen salmon burgers at the grocery store, and eat sushi rolls. Mr. Lutz recommends that. Try the trendy canned fish.
Enjoy eggs of all (yellow) shapes
Eggs are also a natural source of vitamin D. Specifically, Lutz says, it’s eggs. yolkSo she recommends eating whole eggs, not just egg whites.
Eggs can be enjoyed at any time and in a variety of ways. Lutz says you can also slice a boiled egg and put it on toast. Make some scrambled eggs for breakfast, lunch, and dinner. Or put it in a delicious quiche. Regarding the latter, she adds that quiches are “easy to make using pre-prepared puff pastry and is great as leftovers,” or recommends “purchasing pre-prepared quiches.” Masu. You can choose whatever fits your schedule, budget, and preferences.
“Not all dairy products are fortified with vitamin D, so a general guideline is to make sure the label of your yogurt or cheese contains at least 15 percent of your daily intake of vitamin D per serving. Please confirm that.”
—Anna Lutz, MPH, RD, LDN, CEDRD-S
Incorporate more mushrooms
Incorporate mushrooms, whether you like them on pizza, in salads, or in bites.
Citing a study in nutrients, Ruth shares some interesting facts about how you can get more vitamin D. “The more UV rays you’re exposed to, the more vitamin D you have,” she says. “Some mushrooms are pre-treated with UV light, but you can also expose mushrooms to sunlight for 15 minutes to two hours to increase their vitamin D content.”
get dairy products
If you need more vitamin D, yogurt, milk, and cheese are usually solid choices. In reality, this might look like cereal and milk, or a cup of cereal and milk.
However, be aware that some dairy sources are not as beneficial as others. “Not all dairy products are fortified with vitamin D, so a general guideline is to make sure the label of your yogurt or cheese contains at least 15 percent of your daily intake of vitamin D per serving. Please make sure that you do so,” says Lutz.
Don’t forget breakfast foods and drinks rich in vitamin D
Ruth says cereals and orange juice are often fortified with vitamin D. In fact, General Mills says it has doubled the vitamin D content of some Big G cereals (and popular favorites) such as Cinnamon Toast Crunch, Honey Nut Cheerios, and Lucky Charms. .
And although a cup of OJ is usually associated with breakfast, it can be consumed at any time of the day. However, to get the most vitamin D from this drink, Ruth recommends adding another source of fat with it.
Consume enough fat sources
In fact, we need more fat (and carbohydrates) than many people realize. And vitamin D is a fat-soluble vitamin, meaning it’s best absorbed. When eaten with fat.
“Fat-free, vitamin D-fortified dairy products don’t make much sense unless they’re combined with another source of fat,” Lutz added.
“If a fat-free food, such as orange juice, is fortified with vitamin D, you should consider eating something with fat to optimize absorption,” says Ruth. Examples of fat sources include avocados, nuts, and cookies, to name just a few. She added that this is usually not a problem because most foods that naturally contain vitamin D also contain fat. “Mushrooms are an exception, but they are often consumed with fat in salad dressings or oils when sautéing,” she explains. (Again, it is not fat-free salad dressing. This is a scam!)
Eating enough fat is also an important consideration when you’re in the dairy aisle. “Fat-free, vitamin D-fortified dairy products don’t make much sense unless they’re combined with another source of fat,” Lutz added.
At the end of the day, the key is not to get your vitamin D from one particular place, but to get it in a way that feels right for you, your culture, and your body.
