Winter Blues? Animal-Based Foods to Boost Your Vitamin D Levels

As winter settles in, the days become shorter, and the cold weather often leaves us feeling sluggish and less energetic. One vital mineral that helps counter these feelings is Vitamin D. Known as the "sunshine vitamin," it is essential for many body functions, including bone strength, immune health, and even mood stabilization. With reduced sunlight exposure in winter, it becomes increasingly important to turn to animal-based foods packed with Vitamin D to help maintain our health and vitality.

Understanding Vitamin D and Its Importance

Vitamin D is actually a steroid hormone that helps regulate calcium and phosphorus levels in the body. It's also known by other names, including calcitriol, ergocalciferol, calcidiol, and cholecalciferol. The body produces vitamin D in response to sunlight, and it can also be absorbed from food like dairy and oily fish. The liver and kidneys convert vitamin D into its active form, calcitriol.

Vitamin D becomes a fat-soluble vitamin that is essential for various bodily functions. It primarily helps the body absorb calcium, a critical mineral for healthy bones and teeth. People living in northern areas often experience Vitamin D deficiencies during winter months due to limited sunlight. This deficiency can increase the risk of health issues such as osteoporosis and weaken the immune system.

Moreover, Vitamin D has been linked to mood regulation. Research shows that individuals with low Vitamin D levels are more prone to conditions like seasonal affective disorder (SAD). A diet rich in animal-based foods can help offset these risks and uplift mood during the darker, colder months.

Fatty Fish: Nature’s Vitamin D Powerhouses

When we talk about foods rich in Vitamin D, fatty fish is at the top of the list. Fish such as salmon, mackerel, sardines, and tuna are not only tasty but also pack a nutritional punch.

A 3-ounce serving of cooked salmon can deliver about 570 IU of Vitamin D, covering almost 100% of the recommended daily allowance. Similarly, mackerel provides about 360 IU per serving. To incorporate these fish into your winter diet, try grilling salmon, adding sardines to salads, or simmering tuna in a cozy soup. These meals are not just nutritious—they're also warm and satisfying during chilly months.

Cod Liver Oil: A Nutritional Powerhouse

Cod liver oil may not be in everyone's kitchen, but it is an impressive source of Vitamin D. Originating from the liver of cod fish, this oil has been valued for its health benefits for generations.

Just one tablespoon of cod liver oil contains around 1,360 IU of Vitamin D—enough to meet the daily requirements for most adults. You can take it straight or mix it into a smoothie for an added nutrient boost without a strong fish taste. This oil is also packed with omega-3 fatty acids, contributing to heart health.

My favorite brand of high-quality cod liver oil is from Green Pasture's Fermented Cod Liver Oil (use code bewellshel for a discount).

Eggs: A Convenient Source of Vitamin D

Eggs, are a low-cost breakfast staple and can be a convenient way to increase your Vitamin D levels. Each large egg contains approximately 41 IU of Vitamin D, mainly in the yolk.

You can easily add eggs to winter meals by preparing fluffy omelets with vegetables, baking savory quiches, or making creamy custards for dessert. These dishes are comforting yet provide essential nutrients, making them a great addition to your winter diet.

Dairy Products

Whole milk as well as butter, yogurt and aged cheese naturally contains levels of Vitamin D, which can significantly boost your nutrient intake during winter months. This is especially beneficial when natural sunlight is scarce.

Opt for local raw whole milk if possible, as it contains probiotics, protein, and other essential nutrients. If you can't get raw milk in your area, look for organic grass-fed or A2 milk and preferably low-temp pasteurization. Looking for raw milk? Click here.

Beef Liver: A Nutrient-Dense Option

Beef liver is considered nature's multi-vitamin and a 3-ounce serving of beef liver can provide around 42 IU of Vitamin D, along with a host of other vitamins and minerals like iron, vitamin A, choline, folate, and b vitamins.

Adding variety to winter meals is crucial, and dishes like hearty slow-cooked stews or roasted chicken can deliver satisfying flavors while contributing to your Vitamin D intake.

Don't like the taste of organ meats? You can soak beef liver in milk to remove some of the irony taste or you can opt for beef liver capsules. I love the Perfect Supplement's Beef Liver (use code bewellshel for a discount).

Mushrooms (plant-based)

While it is a plant, mushrooms are the only sufficient non-animal source of vitamin D. Like humans, mushrooms can synthesize vitamin D when exposed to UV light ( 21 ). However, mushrooms produce vitamin D2, whereas animals produce vitamin D3. Shitake mushrooms specifically, contain some levels of vitamin D.

Should you supplement?

When I work with clients I suggest sourcing Vitamin D from foods and sunlight BEFORE supplementation. You can't get too much vitamin D from diet or sunlight exposure, but you can from supplements. The recommended amount for most people is 10 micrograms a day. Additionally, magnesium is necessary for the body to use vitamin D. Magnesium is a cofactor in the liver and kidney enzymes that metabolize vitamin D. Without enough magnesium, vitamin D can remain inactive and stored in the body. Also, taking large doses of vitamin D can induce severe depletion of magnesium.

Making the Most of Your Vitamin D Sources

To ensure you get enough Vitamin D during winter months, keep these tips in mind:

• Diversify Your Plate: Include a range of animal-based foods mentioned above throughout the week to maximize nutrient intake.

  
  

• Consult a Professional: If you're unsure about your Vitamin D levels, consulting a healthcare professional can provide guidance and recommendations for supplements if needed.

  
  

• Choose Local Options: Support local farmers by selecting seasonal products. This can lead to fresher food choices that are often packed with better nutrients.

  
  

Embracing Winter's Nutrition

Winter presents unique challenges for maintaining Vitamin D levels. However, with thoughtful meal planning and a focus on nutrient-rich animal-based foods, you can easily support your health through the colder months. By incorporating fatty fish, cod liver oil, eggs and beef liver into your diet, you can help ensure you remain healthy and energized.

Remember, a well-balanced and varied diet is essential not just for Vitamin D but for overall well-being. So, enjoy the delicious warmth of nourishing meals that support both your taste buds and your health. Embrace the bounty of winter and take steps toward becoming a healthier you!