Nutritionists said that maintaining healthy and ingesting more vitamin D in diet

Vitamin D is an important nutrient, but people often lack such nutrients in winter. Vitamin D helps maintain a strong bone and supports the body's immune system.

The main way for people to obtain vitamin D is through the sun, but with the shortened day and the temperature decrease, it may be a challenge to spend outdoors outdoors.

Laura Manaker, a nutritionist and nutritionist in South Carolina, told Fox News Digital Channel that in order to make up for the lack of sunlight, some foods can provide additional vitamin D.

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“Combining delicious and vitamin D foods with sunny outdoor activities can help ensure that your body gets the nutrition you need, even in winter,” she said.

These four foods can increase the intake of vitamin D in the body.

1. Castle, salmon and sardines

Mana said that any kind of fatty fish, such as catfish, salmon, and sardines, contain vitamin D.

Salmon, especially wild salmon caught, is a fish rich in vitamin D. (Istock)

According to data from the US Department of Agriculture, a 3.5 ounce red salmon contains an average of 670 international units (IU) vitamin D, which exceeds the daily recommendations of people under 70 years old.

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However, the source of fish is important. A study by the National Institute of Health found that the content of vitamin D of salmon is much lower than the wild salmon captured.

2. Egg yolk

Eggs are another important source of vitamin D. According to data from the US Department of Agriculture, an egg yolk contains more than one -third of the daily nutrient intake of the human body.

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Adding eggs in salads or sandwiches can easily supplement vitamin D.

One egg yolk contains more than one -third of the amount of vitamin D daily. (Istock)

3. Mushroom

Mana said mushrooms are unique because they are “the only agricultural products that can produce vitamin D.”

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“When it is exposed (ultraviolet), mushrooms can naturally synthesize vitamin D, similar to our skin exposed to the sun,” she said.

Mushroom is the only agricultural product that can produce vitamin D. (Istock)

Manaker said that in order to better improve the level of vitamin D in mushrooms, people can dry mushrooms at home or find mushrooms marked with “ultraviolet radiation”.

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“One of my favorite methods to increase vitamin D level is to enjoy rich mushroom soup or add roast mushrooms to salad and sandwiches in the cold month,” she said.

4. Strengthen breakfast food

It is easier to start a new day after eating ordinary breakfast food with additional nutrients.

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“Milk, reinforcement orange juice and some grains are also effective choices,” Mana said.

Milk, orange juice and oatmeal are usually rich in vitamin D. (Istock)

According to the website of the US Food and Drug Administration, per 100 grams of milk can add up to 84 IU vitamin D.

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Experts said that it is best to view the nutrition labels of oatmeal and orange juice, and learn how much extra vitamin D can be added to breakfast.