Vitamin D is an essential vitamin for our body. It is a fat-soluble vitamin that differs from other vitamins since we can receive it simply if we are exposed enough to sunlight. It acts as a prohormone and it is necessary for hormone balance and immune regulation. Moreover, it plays a significant role in calcium absorption into the bones. If there is a deficiency in vitamin D, it can cause:

Softening of the bones (osteopenia)

Weakened immune system

Depression

Cancer

Autoimmune disease

Eczema and psoriasis

Dementia  

In the winter period when there is not enough sunlight, we need to make sure that we get enough vitamin D. Here are some foods that will make up for the lack of sun until summer, and a few recipes on how to prepare them. 

Salmon

3 ounces: 400 IU (100% DV)

Salmon with Orange Sauce

Pan-Broiled Teriyaki Salmon

Steamed Salmon with Black Beans

Barbecued Pesto Fish 

Mackerel

3 ounces: 400 IU (100% DV)

Garlic Mackerel

Japanese Broiled Mackerel

Mackerel in Wine and Tomato Sauce

Fish Chunks in Broth

Tuna

3 ounces: 228 IU (57% DV)

Creamed Tuna Fish on Toast

Salsa and Tuna Sandwich

Tuna and Avocado Salad

Mild Fish Chowder

Tuna Stuffed Pasta Shells

Pizza Tuna Melt

Mediterranean Tuna Salad

Sardines

3 ounces: 164 IU (41% DV)

Fresh Sardines with Hot Garlic Dressing

Mediterranean-Style Salad

Eggs

1 large: 41 IU (10% DV)

Pickled Eggs and Beets

Foamy Omelet

Salmon Spinach Frittata

Sorrel Omelet

Baked English Omelette

Frittata With Peppers and Sweet Italian Sausage

French Omelet

Acapulco Baked Eggs

Scrambled Eggs and Corn Taco

Mushrooms

1 cup: 2 IU (1% DV)

Russian Potato and Mushroom Croquettes

Stir-Fried Mushrooms with Asparagus and Water Chestnuts

Mushrooms in White Sauce

Mushroom and Barley Soup

Lemon Thyme Marinated Mushrooms

Sausage Filled Mushrooms

Quinoa Salad with Mushrooms

Caviar

1 oz: 33 IU (8% DV)

Raw Milk

1 cup: 98 IU (24% DV)

Cod Liver Oil

1 tsp: 440 IU (over 100% DV)