Have yourself a Vitamin D-rich winter

December 10, 2020
| Created by Megan GuynnMegan Guynn

Studies have found anywhere from 40-60% of the US population to be Vitamin D deficient. Vitamin D helps maintain bone health, and is thought to play a role in reducing risk of cancer and sickness. With the sun’s UV rays being a major source of Vitamin D for most, winter is a good time to consider your Vitamin D status. Get your Vitamin D tested next time you’re at the doctor’s office. In the meantime, here are some Vitamin D-rich foods to eat. Aim for 15 micrograms (mcg) per day, 20 mcg for the elderly (70+ yrs).

  •  1 Tbsp cod liver oil: 34 mcg (sneak a teaspoon or two into a smoothie, or sauces like Thai peanut or pesto)
  •  3 oz UV light-treated mushrooms: 25-15 mcg
  •  3 oz salmon: 11.5 mcg
  •  3 oz canned tuna: 3.9 mcg
  •  1 cup fortified milk: 3 mcg
  •  1 cup fortified cereal: 1 mcg
  •  1 large egg: 1 mcg

It is a great idea to get vitamin D from whole food sources, but if you feel you need supplements to make up the difference, here are two products we recommend:

1. Harmons softgels

2. Nature Mademicrograms

Please reach out to us at dietitian@harmonsgrocery.com with any questions.