One of the biggest reasons for feeling lethargic during the winter is the lack of sun. Vitamin D is known as the sunshine vitamin because it’s produced in your skin in response to sunlight. So, in the winter when there’s not too much sun, and it’s cloudy and snowy, you feel the effects. Vitamin D has several important functions and the good news is that you can get Vitamin D from other sources other than the sun.
Why Do You Need Vitamin D?
When most of us think about Vitamin D, we think about our bones because it helps regulate the absorption of calcium, which helps keep our bones strong. But, it does much more to keep your body healthy:
- Fights depression
- Boosts weight loss
- Absorbs calcium and phosphorus
- Keeps your immune system strong
- Helps fight disease
- Regulates insulin levels
- Supports lung function and cardiovascular health
- Influences the expression of genes involved in cancer development
Sources of Vitamin D
During the winter many people don’t get enough vitamin D, which is why they can feel a bit depressed. The easiest way to get vitamin D is to simply go outside for 10 minutes and let your body absorb it, but if you live somewhere where the frigid weather can keep you inside for most of the winter, then you might benefit from taking supplements or eating the right foods.
- Mushrooms: Most mushrooms are packed with antioxidants, but for the biggest boost of this vitamin, you can look for Portobello mushrooms that contain extra vitamin D.
- Salmon: Salmon is not only a great form of Omega-3s, but it also tops the list for having high amounts of vitamin D. Other types of seafood that are rich in this vitamin, include shrimp, oysters, and cod.
- Eggs: Starting the day off with some eggs for breakfast is not only satisfying, but 1 large egg has 4% of your daily value.
- Cheese: Cheese can contain a lot of fat, so it’s important to eat cheese in small quantities. One ounce of cheddar is all you need to get 1% of your daily intake of vitamin D.
- Fortified products: There are various products like milk, soy milk, tofu, and even orange juice that have added vitamins. Look for products that are fortified with vitamin D.
Don’t let the winter get you down, many times all you need is to eat the right foods or to spend a couple of minutes outside. Even when it’s cloudy, the sun is still out, so take advantage of the short days and get your free vitamin D!