Keeping bright-eyed and energized during the dark winter months is a challenge that even naturally chipper folks face. Keep your spirits up while the sunlight is sparse with these foods loaded with energy-boosting vitamin D. The sunshine nutrient aids the body in absorbing calcium and magnesium, promoting bone health and supporting the immune system. So place these foods in your grocery cart to boost your intake no matter the forecast.
Fun fact: mushrooms are the only natural source of vitamin D you’ll find in the produce aisle (plant-based eaters, make note!). Keep in mind that levels can decrease with storage and cooking, so be sure to consume them fresh. See here for 30+ recipes for mushroom lovers.
Yet another fish high in the sunshine vitamin is ahi tuna, which boasts 404 IU per serving. It’s thanks to the flesh of this fatty fish that make it one of the few foods to naturally contain the nutrient, along with the aforementioned fish featured in the previous slides.
Just two eggs a day will give your body a healthy boost of vitamin D (the egg yolks in particular!) and get you on your way to feeling fully energized after the sun goes down early. Even better, they can be worked into pretty much any meal. One egg yolk will supply about 5 to 10 per cent of your daily dose. Get cooking in the kitchen with these creative ways to cook eggs.
Top salads and sandwiches with crunchy, vitamin D-rich sunflower sprouts and gobble up a good helping of energy-boosting nutrients in a fresh dish. Bonus: these unassuming greens are also a great source of protein and antioxidants.
Here’s the thing: healthy fats are necessary in your diet because they help your body absorb vitamin D from other foods, hence the nutrient’s fat-soluble nature. Ghee (clarified butter) is a perfect example of a healthy fat you should be cooking with or spreading onto your toast in the morning.
Get the recipe for Instant Pot Crispy Rice with Ghee
Perhaps not the most appealing offering on the list, but we’re here to celebrate this detested organ meat, which boasts more vitamin D than most cuts of pork, and is a key ingredient in many delicious and versatile mains. Just note that while it’s packed with nutrients, liver is also higher in cholesterol, so if it’s something you’re limiting, opt for fatty fish instead.