Not sure if you’ve noticed, but it’s September already. Starbucks has already started with the Pumpkin Spice drinks, and stores are already stocked full of Halloween stuff and fake pumpkins. There’s no escaping that the season of darkness is upon us.
No more sunshine, no more tanning (or burning), no delicious smelling SPF, no more Vitamin D. Right?
While the sun being out for less time does mean we’re not getting as much exposure to Vitamin D as we’d like, there are ways to make sure you still get what you need. The AAP recommends getting upwards of 2000 IU of Vitamin D every day. Here’s where we recommend you get it:

Egg yolks White egg and egg yolk on the yellow background.

Egg whites may be all the rage but the yellow stuff in the middle is actually good for something. Large egg yolks contain around 50 IU of vitamin D and can easily be incorporated into a salad or as part of a breakfast or lunch.

Fatty fish Fillet of salmon with asparagus

Think salmon, mackerel and tuna. These are also great sources of omega-3 fatty acids which are great for preventing and managing heart disease.

Cheese Cutting board of cheese on white wooden background. From top view

Hurrah for cheese! First because it’s yummy, but secondly because it can be eaten for literally every meal. Cheese slices with breakfast, cheese in your salad for lunch, cheesy sweet potatoes for dinner. You can’t go wrong.

Mushrooms Breakfast Fresh whole button Champignon mushrooms

Random right? Our little fungal friends, pack a whole lot of the UV rays when our in the sun. Go for wild mushrooms for anywhere between 500-2000 IU of Vitamin D2.

Take a supplement Fish Oil Capsules in Female Hand

Whole foods are great sources of Vitamin D, it can be hard to reach the daily recommended amount through food alone. We recommend taking a vitamin D supplement to guarantee you’re getting all you need. Ask your pharmacist for the right one for you.

Femi A-Williams is a health and fitness convert trying to reconcile a healthy lifestyle and a happy food life. She is 80% whole grain and 20% donut.

All posts by Femi A-Williams