To stay healthy, eat more foods with vitamin D, nutrition expert advises

Vitamin D is an important nutrient but 1 that radical thin to deficiency during the wintertime months. Vitamin D helps support bones beardown and works to enactment the body's immune system. 

The main mode radical get vitamin D is done sunlight — but with the shorter days and colder temperatures, spending clip outdoors tin beryllium a challenge.

To marque up for the deficiency of sunlight, certain foods tin supply an other boost of vitamin D, Laura Manaker, a South Carolina-based dietitian and nutritionist, told Fox News Digital. 

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"Combining tasty, vitamin D-rich foods with outdoor clip connected sunny days tin assistance guarantee your assemblage gets what it needs, adjacent successful winter," she said.

These 4 foods tin boost your body's vitamin D intake. 

1. Mackerel, salmon and sardines 

Any benignant of fatty food similar mackerel, salmon and sardines volition travel with a broadside of vitamin D, Manaker said.

Salmon, peculiarly wild-caught salmon, is simply a food that contains precocious levels of vitamin D.  (iStock)

A 3½-ounce serving of sockeye salmon contains an mean of 670 planetary units (IU) of vitamin D, much than the recommended regular worth for a idiosyncratic nether property 70, according to the U.S. Department of Agriculture's website.

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The root of the fish, however, matters. A survey by the National Institutes of Health recovered that farmed salmon has considerably little vitamin D contented than wild-caught salmon. 

2. Egg yolks 

Eggs are different large root of vitamin D. A azygous ovum yolk contains much than a 3rd of a person's recommended regular magnitude of the nutrient, according to the USDA. 

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Adding eggs to a crockery oregon sandwich tin supply an casual vitamin D boost. 

A azygous ovum yolk contains much than a 3rd of a person's regular recommended magnitude of vitamin D.  (iStock)

3. Mushrooms 

Mushrooms are unique, Manaker said, arsenic they are the "only produce-aisle point susceptible of producing vitamin D." 

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"When exposed to [ultraviolet] light, mushrooms tin naturally synthesize vitamin D, akin to however our tegument does erstwhile exposed to sunlight," she said. 

Mushrooms are the lone produce-aisle point that tin nutrient vitamin D.  (iStock)

To amended maximize the vitamin D levels of mushrooms, radical tin sun-dry them astatine location oregon look for mushrooms that are labeled "UV-exposed," Manaker said. 

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"One of my favourite ways to summation vitamin D levels is by enjoying a hearty mushroom crockery oregon adding roasted mushrooms to salads and sandwiches during the colder months," she said. 

4. Fortified meal foods 

Starting the time with vitamin D is easier erstwhile consuming communal breakfast foods that person been fortified with other nutrients. 

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"Fortified foods specified arsenic dairy milk, fortified orangish foodstuff and definite cereals are besides effectual options," Manaker said. 

Milk, orangish foodstuff and cereal are each commonly fortified with vitamin D.  (iStock)

Milk tin beryllium fortified with up to 84 IU of vitamin D per 100 grams, according to the Food and Drug Administration's website. 

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It's champion to cheque the nutrition labels of cereal and orange juice to spot however overmuch other vitamin D tin beryllium added to a greeting meal, experts say.