Getting your Vitamin D: foods that help boost your intake during the Fall
Vitamin D is a nutrient that your body needs to absorb calcium and phosphorus. It’s also important for bone health and muscle function. Vitamin D helps regulate the amount of calcium in your blood so it can be easily transported through your bloodstream to bones where it’s needed most. If you don’t get enough vitamin d from foods such as milk or eggs. Consider getting more sun exposure when possible. But remember: too much sun exposure can damage skin cells which can lead to cancerous growths called malignant melanomas. Getting your Vitamin D: foods that help boost your intake during the Fall.
Milk and dairy products
Milk and dairy products are a great source of vitamin D, which is important for bone health. Dairy products also provide calcium, protein and fat. All nutrients that can help you stay healthy during the fall season when the weather gets cooler.
- Milk: One cup of low-fat or whole milk contains about 25 percent of your recommended daily value (RDA) for vitamin D.
- Cheese: If you’re looking for something with more flavor than plain yogurt but less sugar than cheese pizza, try goat cheese or feta; these cheeses have high levels of calcium but also contain higher amounts of protein and fat than regular white cheddar cheese does
Sardines are a great source of vitamin D, omega 3 fatty acids and protein. They’re also rich in calcium, iron and B vitamins. Sardines are high in mercury so it’s important to limit your intake if you have high blood pressure or other health issues that may be affected by too much mercury.
Tuna is a great source of vitamin D and omega-3 fatty acids, which can help boost your intake during the fall months. It’s also high in protein and contains B12, which helps keep you energized throughout the day.
Salmon is a good source of vitamin D, omega-3 fatty acids, protein and iron. It’s also rich in zinc.
If you don’t eat salmon every day, one serving of canned or in-season fish will give your body enough vitamin D to meet its needs for the day.
Egg yolks are a great source of vitamin D. They’re also high in fat, so you need to be careful how much you eat. If you have high cholesterol or other health concerns, limit your intake.
Eggs are the best source of vitamin D because they contain two forms: D2 (ergocalciferol) and D3 (cholecalciferol). The latter is more potent than the former; it’s found naturally in animal sources like fish and meat as well as fortified foods like milk or cereal bars.
Certain mushrooms (oyster, shiitake) are a great source of vitamin D, but in moderation.
- Oyster mushrooms are a great source of vitamin D, and shiitake mushrooms are a great source of vitamin D. But in moderation, please!
- The darker the pigment in your mushroom, the higher its vitamin D content will be. If you can find them (and they’re not just for show), oyster mushrooms have a deep red-brown hue with thin brown spots on their caps. Shiitake are similar looking but tend to be lighter in color with more pronounced white gills or scales—and those scales do contain some vitamin D!
You can get vitamin d from food that helps boost your intake during the fall
Vitamin D is an essential nutrient that helps maintain a healthy immune system, bones and muscles. It’s also important for maintaining a strong heart and brain function.
Vitamin D is found in many foods:
- Milk (including fortified)
- Eggs (especially the yolk)
- Salmon and tuna (salmon is more vitamin D-rich)
While there are many foods that can help boost your vitamin D intake during the fall, you may need to make some adjustments based on your own personal needs. For example, if you’re pregnant or breastfeeding, then it’s important for you to avoid certain foods like fish because these types of seafood contain specific chemicals that could affect the development of an unborn child. In addition, if have any medical conditions (such as kidney disease) then you should talk with your doctor before getting too much vitamin D from food sources like milk or egg yolks because they can build up in blood levels and eventually cause problems over time if not properly managed
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