The Vitamin You Need to Watch This Winter
Winter is in full force, and you might be experiencing a lot of overcast days in your part of the world—which could be having an effect on your body's supply of vitamin D. Often called ''the sunshine vitamin,'' vitamin D can be synthesized by the body when we get enough exposure to sunlight. However, in the colder months when sun isn't as readily available, we sometimes have to rely a little more on nutrition to meet our daily vitamin D quotas.
Vitamin D is an important nutrient for bone health, as it promotes the absorption of calcium, and some studies even show that it could help prevent cancer. Obviously, vitamin-D milk is a good source of vitamin D, but salmon has also been said to have a hefty amount of the important nutrient. Which do you think contains more of the ''sunshine vitamin'': A 3-ounce portion of cooked sockeye salmon, or 1 cup of nonfat, vitamin-D fortified milk?
Do you think you get enough sun where you live? How do you get your vitamin D?
Vitamin D is an important nutrient for bone health, as it promotes the absorption of calcium, and some studies even show that it could help prevent cancer. Obviously, vitamin-D milk is a good source of vitamin D, but salmon has also been said to have a hefty amount of the important nutrient. Which do you think contains more of the ''sunshine vitamin'': A 3-ounce portion of cooked sockeye salmon, or 1 cup of nonfat, vitamin-D fortified milk?
The Winner: Salmon!
| Food | Percent Daily Value of Vitamin D |
| Cod liver oil, 1 tablespoon | 340 |
| Swordfish, cooked, 3 ounces | 142 |
| Salmon (sockeye), cooked, 3 ounces | 112 |
| Tuna fish, canned in water, drained, 3 ounces | 39 |
| Orange juice fortified with vitamin D, 1 cup | 34 |
| Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup | 29-31 |
| Soy milk, enriched, 1 cup | 25 |
| Rice milk, enriched, 1 cup | 25 |
| Almond milk, 1 cup | 25 |
| Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces | 20 |
| Margarine, fortified, 1 tablespoon | 15 |
| Sardines, canned in oil, drained, 2 sardines | 12 |
| Liver, beef, cooked, 3 ounces | 11 |
| Egg, 1 large (vitamin D is found in yolk) | 10 |
| Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup | 10 |
Do you think you get enough sun where you live? How do you get your vitamin D?
