Find the sunny side, and get more vitamin D

As temperatures creep lower and we continue into cozy season, there’s a strong likelihood that we’ve been spending extra time indoors.

We’re all in favor of embracing the Nordic lifestyle trend known as “friluftsliv,” which means spending as much time outside in the fresh air as possible despite the weather conditions, but let’s be honest: Winter is long, cold and very much lacking the amount of sunshine we soaked up last summer.

Case in point? You’re right to wonder whether your body is getting a sufficient amount of vitamin D.

“Limited exposure to sunlight may lead to lower levels of active vitamin D,” explains Dr. Mike Roizen, chief wellness officer at Cleveland Clinic and author of “What to Eat When.”

“Vitamin D contributes to a healthy immune system, and it’s important to find ways to support your immunity during this time,” he says.

What else does vitamin D do in the body?

“Vitamin D is a fat-soluble vitamin that’s needed to maintain healthy bones,” says Rachel Berman, registered dietitian and general manager of Verywell. “Its primary function is to absorb calcium and phosphorus during digestion. Calcium is the mineral needed to support bone health and proper nerve and muscle function.”

While sunlight is the most commonly thought-of source of active vitamin D, your diet is also an excellent way to up your vitamin D levels, especially when indoor time is at an all-time high.

“Vitamin D is called the ‘sunshine vitamin’ since it’s formed in the body when your skin is exposed to UV rays; it is also found in supplements and naturally in certain foods,” Berman says. “Experts recommend getting about 600 IUs of vitamin D in our diet.” Here, the five best vitamin D-rich foods you should be eating in every season, according to Berman.

Fatty fish

Fatty fish — including salmon, tuna and sardines—are strong sources of vitamin D.

“I like adding herbs and spices to salmon and baking to eat (it) as a main dish or flaked with some breadcrumbs, egg and chopped veggies to form a salmon ‘burger’ patty,” says Berman.

Mushrooms

Maitake mushrooms — aka hen-of-the-wood mushrooms — are another good source of vitamin D. They are great chopped up in a salad or sauteed in olive oil as a side dish.

Eggs

According to Berman, egg yolks provide smaller amounts of vitamin D; incorporate them into breakfast more often.

Cheese

Like eggs, cheese offers a smaller supply of vitamin D; combine the two in an omelet or frittata.

Fortified foods

Some common foods are also fortified with vitamin D to help us get enough in our diet: Think cereals, plant-based milk and yogurt.