Vitamin D In The Winter Months
During the winter months, the lack of sunlight can have a big impact on your overall health. The Vitamin D generated in our bodies from the exposure to sun is essential for healthy bones, strong immune system and a healthy mind. Seasonal depression is also a major issue for many in the darker months with limited sunlight. So how do you get the RDV (Recommended Daily Value) of 400 International Units (IU) of Vitamin D without the sun? Lets take a look.
1. Oily Fish
Oily fish such as mackerel and organic salmon both have high levels of vitamin D. With 3oz of mackerel at 400 IU and for 3oz salmon also 400 IU. Both giving you 100% of the recommended daily value.
2. Cod Liver Oil
High quality fish oil has a number of health benefits, one of which is high levels of Vitamin D. Just 1 tsp has 440 IU, giving you just over 100% of the daily value.
One large free range egg gives you around 41 IU, which is about 10% of the daily value needed. Whilst it may not seem much, when combined with other sources of Vitamin D, you’re well on your way to the RDV.
4. Raw Milk
Raw milk is available in most health food stores and just one cup gives you 98 IU, which makes up 24% of your RDV.
5. Fresh Tuna Steak
One fresh, 3oz serving of tuna steak provides a whopping 57% of your RDV.
6. Canned Fish
There’s 164 IU in 3oz sardines giving you 41% of your RDV.
7. Shiitake Mushrooms
One of the meatier types of mushrooms, that is found in many Asian dishes. One cup of Shiitake contains 40 IU, which is around 10% of your RDV.
8. Almond Milk
Almond milk is a great dairy substitute that’s notches up a cool 35% of RDV at 105 IU. Try some in your smoothie or in your breakfast cereal.
A 1oz serving of caviar contains around 33 IU at around 8%. Whilst the foods with lower IU numbers may not seem much, they do add up over the course of a day.
10. Fortified Breakfast Cereal
There’s between 50-100 IU in each serving of fortified cereal. Which is about 20 to 40% of your RDV.
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