
Winter doesn’t just freeze your toes—it can freeze your motivation, too. But the good news? You can eat your way out of the winter blues!
If you’re feeling sluggish, unmotivated, or downright moody, Seasonal Affective Disorder (S.A.D.) might be to blame. This is more than a feeling; it's a legit mood disorder caused by shorter days and less sunlight. It’s common—but the good news is, you DON'T have to suffer!
The solution? Boost your winter wellness with Vitamin D-rich foods that fuel energy, promote healthy aging, and help you fight back fatigue naturally. And who doesn’t love an excuse to eat MORE of the good stuff?
When sunlight disappears, your best defense against the blues isn’t just in the sky—it’s on your plate too. Vitamin D, known as the "sunshine vitamin," is your body’s secret weapon and a game-changer for mood, energy, and overall health. And when winter leaves you low on sunlight, it’s time to turn to these top Vitamin D-rich foods:
Best Vitamin D Foods for Boosting Energy and Beating the Winter Blues
Fatty Fish 🐠
When it comes to Vitamin D, fatty fish like salmon, mackerel, and tuna are absolute powerhouses. Just 3 ounces of wild salmon packs over 500 IU of vitamin D, covering a significant chunk of your daily needs. Plus, these fish are loaded with omega-3 fatty acids, which also support brain health, mood regulation, and healthy aging.
Egg Yolks 🥚
Don’t skip the yolk! While egg whites might be lower in calories, the yolk is where all the Vitamin D lives. One large egg yolk contains 37 IU of Vitamin D, along with healthy fats that your body craves. Bonus: they’re versatile and easy to include in your meals.
Fortified Foods 🥛
Sometimes, we need a little help. These fortified options make it easy to get your Vitamin D fix:
Milk (dairy, almond, or soy): Around 100+ IU per cup.
Orange juice: Check the label for Vitamin D fortification and enjoy an easy boost.
Cereal: Many whole-grain cereals are fortified with Vitamin D—pair it with fortified milk for a double hit.
Mushrooms 🍄
The only plant-based source of Vitamin D, mushrooms are your veggie MVP. When exposed to sunlight, varieties like maitake and portobello can pack up to 400 IU per cup. Perfect for vegetarians—or anyone who loves a good stir-fry.
Cod Liver Oil 🧂
Yes, it’s old-school and tastes... retro. But just one spoonful delivers a whopping 1,300 IU of Vitamin D, far more than your daily requirement. Plus, it’s a rich source of omega-3s to keep your brain and heart healthy.
Pro Tip: Boost Absorption
To get the most out of these Vitamin D-rich foods, pair them with healthy fats like avocado, olive oil, or nuts. Vitamin D is fat-soluble, meaning it needs fat to be absorbed effectively by your body.
Take Control of Winter Wellness and Longevity
Winter may be tough, but you’re TOUGHER! By making small changes to your diet, you can fight back against S.A.D., boost your energy, and take control of your mood. Spring will be here before you know it, but why wait to start feeling better?
Eat smarter, fuel your body, and show the season who’s boss. You’ve got this.
Sincerely,
Jenna Jahnz, MSN, RN,
Nurse I Certified Longevity Coach
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