Winters are cold and it is a challenging time to get out of the house to get some natural light. We fail to get adequate Vitamin D from sunlight, which is very important for the body for maintaining overall health like bone strength, mental wellness, and muscle function among others; and it also plays multiple vital roles in the body.

Sunlight is a primary natural source of Vitamin D, however, in winter, when the natural light is scarce, it is necessary to enrich your diet with foods rich in the vital nutrient and if necessary take supplements if advised by your doctor. Incorporating certain foods into your diet can help boost your intake of Vitamin D. Here is a list of superfoods that are rich in Vitamin D.



Fatty fish
Fishes like salmon, mackerel, sardines, and tuna are rich in Vitamin D and Omega 3-fatty acids. Salmon is a commonly found fish and it is the top source of Vitamin D. It is said that a 3.5-ounce serving of salmon provides 526 IU of vitamin D, contributing to 66% of the daily nutritional value.


Mushrooms
Varieties like shiitake, portobello, morel, and chanterelle are high in protein as well as a good source of Vitamin D. These mushrooms that grow with direct ultraviolet light further enhance their vitamin D level.

Egg Yolks
Egg yolks are a concentrated source of Vitamin D and it is easily available. The yolk has all the essential amino acids, choline and healthy fats The eggs from pasture-raised hens have higher Vitamin D levels.


Fortified foods
Fortified foods include dairy products like milk, yogurt, cheese, and plant-based alternatives like soy, almond, oat cereals, and orange juice. These fortified food products are enriched with Vitamin D and it helps in meeting daily dietary needs.

Cod liver oil
Cod liver oil is an excellent source of Vitamin D and it is crucial for calcium absorption and bone health. The Vitamin D in cod liver oil aids in calcium absorption and reduces the risk of osteoporosis.

Cheese
Not all processed cheese, but Swiss and cheddar have very small amounts of Vitamin D. Cheese like dairy products is fortified with Vitamin D and the required amount of vitamin is added during processing.