12 Healthy Vitamin D Foods | HuffPost

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12 Vitamin D Foods For The Dark Days Ahead

Arti Patel— The Huffington Post Canada

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Inti St. Clair via Getty Images

As we head into a dark and cold winter (for some of us, it feels like it's already here), we'll start missing out not only on the sunshine, but also the vitamin D it gives to our bodies.

"Our bodies need vitamin D to help absorb calcium and phosphorous to maintain strong bones and teeth," says registered dietitian dietitian Shauna Lindzon. "It can also protect us against infections by keeping our immune system healthy."

Not getting enough vitamin D can cause calcium and phosphorus levels in our blood to decrease, which basically removes the calcium from our bones, notes Health Canada. Children and adults from ages nine to 70 should have about 600 IU (or 15 mcg) of vitamin D in a day.

Typical foods with vitamin D include fatty fish and milk products. Lindzon recommends fatty fish as the best vitamin D option. For people who are vegan, she suggests taking a vitamin D supplement.

During these colder months, Lindzon says all Canadians should take vitamin D supplements or stock up on their vitamin D foods. But before you grab a supplement bottle, ask your doctor for a blood test first. "It is estimated that approximately 70 per cent of Canadians have a low level of vitamin D in their blood and will require supplementation to raise it," she notes.

To start, Lindzon has come up with a list of 12 everyday healthy foods that will give us that much-needed vitamin D boost in the winter:

12 Foods Full Of Vitamin D

Salmon(01 of12)

If you're going to choose a fish dish, go with salmon. An oily fish high in vitamin D, salmon also has omega 3 fats, protein, vitamin B12 and selenium. "If you eat the soft bones in half a can of salmon (105 grams) you will be consuming almost as much calcium as in a glass of milk," says registered dietitian dietitian Shauna Lindzon. (credit:Jonathan Kantor via Getty Images)

Mackerel(02 of12)

Another oily fish high in vitamin D and omega 3 fats, mackerel is also rich in vitamins A, B6, B12, C, E and K. Lindzon adds pregnant women, however, should limit mackerel consumption because of its high mercury content. (credit:StockFood/Drool Ltd, William Lingwood via Getty Images)

Sardines(03 of12)

Sardines are loaded with vitamin B12, selenium, omega 3 fats, protein and vitamin D. "Sardines are very perishable, so eat them when they are fresh," Lindzon says. And since they are smaller fish, they contain lower levels of mercury. Watch out for canned sardines, which may be filled with extra sodium. (credit:Zoran Milich via Getty Images)

Beef Liver(04 of12)

Beef liver is a high protein, high cholesterol food choice, Lindzon says. It's high in vitamin B6, B12, and also contains a large amount of dietary iron. (credit:Naotaka Tamura via Getty Images)

Milk(05 of12)

Milk is often called "nature's perfect food", because it's a rich source of many different vitamins and minerals, including calcium, vitamin D and B. (credit:StockFood - Alison Miksch via Getty Images)

Egg Yolks(06 of12)

The nutrients in egg yolks differ greatly from egg whites. Egg yolks are high in cholesterol, fat and fat-soluble vitamins including vitamins A, D, E and K. (credit:Greg Ceo via Getty Images)

Non-Diary Milk(07 of12)

There are a variety of non-cow milks on the market that are also fortified with vitamin D — perfect for those of you who are vegan or have a lactose intolerance. "Certain brands of soy, rice, almond, and hemp milks have similar vitamins to cow's milk because of the fortification process," Lindzon says. (credit:FotografiaBasica via Getty Images)

Mushrooms(08 of12)

Mushrooms (all of their edible varieties) have many cancer fighting properties and are a great source of vitamin D. (credit:Phoebe_Lapine via Getty Images)

Cereal(09 of12)

"When reading labels of breakfast cereals, it is important to choose ones with a high fibre content (more than 4 to 5 grams) and low sugar content (less than 8 grams)," Lindzon says. Adding milk or a milk substitute to a breakfast cereal boosts the calcium, vitamin A, D, and protein content. (credit:Shana Novak via Getty Images)

Orange Juice(10 of12)

There are some orange juices on the market that have calcium and vitamin D added to them. "This fortified orange juice provides people with an option to increase their vitamin intake if they don't consume milk," Lindzon says. However, it is important to note that orange juice lacks the fibre that is in the original orange, and some boxed varieties may have an excessive amount of sugar. (credit:Chris Stein via Getty Images)

Yogurt(11 of12)

"It is important to check the nutrition labels of yogurts to see if they have vitamin D added," Lindzon says. When choosing yogurts, choose ones that are low in added sugar and high in vitamins. (credit:Cultura/Line Klein via Getty Images)

Cheese(12 of12)

Cheese is derived from milk, and therefore has the same beneficial vitamins and minerals, including calcium and vitamin D. (credit:Image Source via Getty Images)

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