We all know it – but sometimes, it can be hard to admit that most of us in the midwest don’t get enough sunshine, especially during these colder months. Without extra sunshine, changes occur in our mental load, energy levels, and definitely within our Vitamin D levels. 

Vitamin D may seem just like another vitamin, but it is oh, so important. It not only supports your bones, teeth and muscles, but it also aids in the absorption of calcium, and supports the process of magnesium and phosphate. Having adequate levels of Vitamin D plays so many roles within your – yes, mental health – but also brain development, heart function, and much more. 

Although most of the classes we attend at Power life provide some extra heat to warm us up, that unfortunately doesn’t mean we are receiving rays. The next time you make your grocery list, check out how you can add extra Vitamin D into your daily lifestyle.

Mushrooms: Yes, this weird little fungi is the only item in the produce section that contains Vitamin D. However, the kicker here is that the mushrooms have to be wild, and exposed to UV light to actually produce Vitamin D. Check out the label to ensure they are what you are looking for. If you can’t find them, ask to speak with someone to request to order them.

Salmon: Fatty fish such as salmon provides a great opportunity to consume more Vitamin D; although you won’t be consuming your entire daily recommendation with a single filet. Wild caught salmon typically holds a higher amount of Vitamin D, but of course the amount can change based on where the fish was caught and what time of the year.

Dairy Products: Dairy products like cow’s milk, cheese and yogurt all offer benefits of Vitamin D. These items are all fortified, which means that Vitamin D has been added into them. These products also contain calcium; pairing with Vitamin D helps increase the absorption of calcium.

Eggs: Did you know that within an egg, most of the protein is actually found in the egg white? Eggs are so nutritious and offer so many benefits, so don’t throw any parts out! However, the egg yolk is where Vitamin D lives. The content can depend on sunlight exposure and certain types of feed that chickens are given, but you can always look for verbiage on the egg carton, stating if the Vitamin D content is higher.

Supplements: I always like to recommend food before supplements, but in this case, incorporating a Vitamin D supplement may not be a bad idea for the majority of the population. Specific individual needs are different based on gender and age, and even lifestyle situations such as pregnancy and breastfeeding. When looking for a supplement, know that the FDA does not regulate them, but supplements sold in the United States are required to follow Current Good Manufacturing Practices (CGMPs). Keep your eyes out for labels like NSF International or United States Pharmacopeia (USP) that offer third party testing for supplements, and set standards for supplement purity and potency.

This Fritatta recipe is right up my alley, as I’m a lover of eggs anytime of the day. It’s easy to prep and provides leftovers. I also love this because it gives you options as to what vegetables you want to add in. As a bonus, you could add in mushrooms. Paired with the eggs and cheese, you are already making your way up to those Vitamin D levels you need!