How to get vitamin D in winter

• Vitamin D supports essential functions such as immunity and helps maintain the health of the brain, heart and bones.
• Since the sun is the best source of vitamin D, it can be difficult to get enough in winter.
• To remedy your lack of sun exposure, consider eating foods fortified with vitamin D, oily fish and mushrooms.

Getting enough vitamin D is essential to stay in shape. It plays a vital role in bone health, the immune system and cognitive functioning. Unfortunately, up to 77% of Americans do not consume enough of this important vitamin.

Although the easiest and cheapest way to get your daily dose of Vitamin D is to sunbathe, exposing your skin to natural elements can be an uncomfortable prospect in the winter.

Fortunately, there are ways to make sure your vitamin D stays in a healthy range even when the sun is not shining. INSIDER has consulted with doctors and nutritionists to find the best ways to get vitamin D during the winter.

First, here are the basics of vitamin D

Vitamin D is often called "sun vitamin", but it is actually a steroid that acts as a hormone in the body. Vitamin D regulates the functions of more than 200 genes and is essential to our growth, development and current health status.

"Because vitamin D helps support essential functions such as immunity and cancer prevention, as well as neurological, cardiovascular and bone health, it's easy to see how dangerous a bankruptcy can be" said Dr. Frank Lipman, MD at INSIDER.

There are actually two main forms of vitamin D in foods. Vitamin D3 is the most active form and comes only from animal sources. Vitamin D2 comes from plant sources. Animals and plants need to be exposed to the sun or UV to produce vitamin D.

"People should be aiming for a minimum of 600 to 800 IU of vitamin D a day, but many health professionals believe that higher amounts, usually 1000-2000 IU or more, are beneficial," he said. Dr. Arlene Dijamco, Integrative Physician. explained to INSIDER.

It only takes a few minutes of sun exposure to keep your vitamin D levels healthy

The cold weather will leave you wanting to wrap yourself up, but any opportunity to strip the skin a little bit in the winter will help you get enough vitamin D.

"The best way to get vitamin D is exposure to the sun, about 20 to 30 minutes, three times a week without sunscreen for fair skin and longer for darker skin", Dr. Dijamco advised.

An exceptionally hot day or weekend in a sunnier climate is an excellent opportunity to soak up the sun's rays. And while wearing a sunscreen is normally the healthiest way to enjoy the sun, staying unprotected for a few minutes is the key to making your own vitamin D. A sunscreen with SPF 15 reduces the synthesis of Vitamin D when used according to instructions, so wait a moment or two before applying.

Oily or fatty fish are an excellent source of vitamin D

If you are a seafood enthusiast, oily fish can be an amazing source of vitamin D. Sockeye salmon, mackerel, flounder, sole, swordfish, whitefish, sturgeon and rainbow trout.

"Each portion of the size of a palm of your fish will help you get 75% to 100% of the recommended daily amount of vitamin D. As a bonus, you will also receive a dose of omega-3 fatty acids. , which are of the type are essential for our body and help fight inflammation, "said registered dietitian Tyffanie Ammeter told INSIDER.

If you are looking for affordable fish options, try tuna and canned sardines. Both are versatile, storage stable and easy to prepare, making them convenient for snacks and lunches.

Mushrooms are the only plant food that naturally produces vitamin D

Although mushrooms are technically mushrooms and not plants, they are the only unnatural source of natural vitamin D animals.

"Wild mushrooms and those that are exposed to ultraviolet rays have the highest content of vitamin D. All you need is about a cup of raw mushrooms exposed to UV rays to meet or exceed your daily vitamin D requirements, "said Ammeter.

Regularly munching cremini mushrooms, portabella, maitake and white fungi that have been exposed to UV rays is a great way to get non-animal vitamin D.

The cod liver oil is rich in vitamin D

Some are not crazy about the taste of fish, but cod liver oil is actually loaded with vitamin D.

"Old-fashioned cod liver oil is concentrated with 1300 IU vitamin D per tablespoon and contains antioxidant vitamin A as well as omega-3s," said Dr. Dijamco.

You can buy cod liver oil in liquid form as well as flavored capsules. However, do not confuse cod liver oil with omega-3 fish oil supplements: they may not contain the same vitamin D content as cod liver oil.

Eat foods fortified with vitamin D to maintain healthy levels

Although some foods are naturally rich in vitamin D, many grocery products have been boosted by vitamin D. These include both plant and animal products.

"Fortified foods rich in vitamin D include orange juice, milk, yogurt, soy milk and other substitutes for non-dairy milk.These drinks undergo an enrichment process at which vitamin D is added, "registered dietitian and nutritionist Melissa Giovanni told INSIDER.

And if you're looking for a quick addition of vitamin D and protein, cooking an egg or two will give you about 44 IU of vitamin D.

"In addition to being a complete protein and providing multiple B vitamins and minerals like selenium, eggs also contain a decent amount of vitamin D. Eggs are easily the most versatile and least expensive source of vitamin D "said Ammeter.

Vitamin D is actually a fat soluble vitamin, the fatty acids and saturated fat contained in the egg yolks help your body absorb vitamins. This is also why it is wise to consume other sources of vitamin D with a fatty side, such as avocado, butter or vegetable oil.

Some people should consider taking a vitamin D supplement

Depending on where you live in the world and the lifestyle you lead, you are at a higher risk of vitamin D deficiency.

"A daily supplement may be necessary for people who are not getting enough vitamin D, such as elderly homebound adults, dark-skinned people, pregnant and lactating women and people with Crohn's disease," told INSIDER Louise Payne, a registered nutritionist at Spoon Guru.

In addition, people who wear clothing that covers most of their skin outdoors may not be sufficiently exposed to the sun to make their own vitamin D and should consider taking a supplement.

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