As shorter days reduce sun exposure, many individuals may not be obtaining sufficient vitamin D, which is crucial for bone health and immune function. This vitamin is naturally produced in the body when exposed to sunlight, making dietary sources or supplements important during winter months.
Foods high in vitamin D include salmon, swordfish, and egg yolks. A 3.5-ounce serving of sockeye salmon contains about 670 IU of vitamin D, while a 100-gram serving of swordfish provides 666 IU, surpassing the daily recommended intake of 600 IU for individuals aged 1 to 70. Fresh yellowfin tuna contributes 82 IU per 100 grams, whereas bluefin tuna has a higher content of 227 IU.
Additionally, one egg yolk contains 218 IU of vitamin D, making meals like scrambled eggs a beneficial choice. Some brands of orange juice are fortified with vitamin D, offering a convenient way to enhance intake, as studies suggest that the body absorbs vitamins D2 and D3 from juice effectively.