Written by: Danielle Maina

Winter is almost here, and that means cold weather, cloudy skies and hopefully some much needed rain storms. With wintery weather comes the realization that we are not in the sun as much as we are during the warmer seasons. As a result, most of us are not getting enough of one particular vitamin that could affect our health (especially if you live in parts of the country that are notoriously cloudy).

The vitamin in question is vitamin D, a fat-soluble vitamin that comes from the sun and a variety of food sources. Vitamin D’s major role in the body is calcium absorption, immune function, decrease inflammation, and control cell growth. Without an efficient amount of vitamin D in the diet, you are much more prone to high blood pressure, muscle weakness, depression, increased pain sensitivity, sleepiness and irritability.

So, with all that being said lets try and avoid vitamin D deficiency this winter by increasing these great vitamin D foods into our diet:

Salmon (wild)

Canned tuna


Whole eggs (in the yolk)

Fortified milks (dairy & nondairy)

Fortified orange juice

Fortified cereals

Cod liver oil

Vitamin D intake recommended daily intake: 600 IU (800 IU ages 70+)