How to Keep Up Your Vitamin D Levels in the Winter

Getting adequate vitamin D is essential for your long-term health, including reducing risk of osteoporosis, regulating our immune system, and skin health. Since all of these, (plus the many other health benefits,) are crucial, it’s important to make sure that we are relying on other sources of vitamin D outside of just the sun!

Why you need vitamin D to begin with

Vitamin D is important for many functions within the body. First, vitamin D helps absorb calcium. Calcium helps to maintain strong bones and prevent fractures, especially later on in life. Vitamin D also contributes to the health of your nerves, immune system, and muscles. Those who don’t get adequate vitamin D in their diet can increase their risk of osteoporosis, rickets, hypertension, and diabetes. Over 40% of adults in the United States don’t get enough vitamin D in their diet.


So if it’s winter or it’s not sunny..

Vitamin D is often associated with sunshine because our body makes it when sunlight touches our skin. Therefore, in periods of low sun exposure or in winter, it’s important to keep our vitamin D levels up! And no, we’re not talking about taking a vitamin D supplement here. We can get plenty of vitamin D through FOOD, we just have to know what food choices to make! Pure Plates can help make these choices easier for you with our varied menu.


The recommended daily amount of vitamin Dis 800 IUs (international units) or, 20 mcg of vitamin D per day. 1 cup of milk, for example, has about 120 IU. Below is a recommended food list of vitamin D containing foods that you might consider implementing into your routine:

  1. Salmon
  2. Egg
  3. Mushrooms
  4. Fortified foods (look at the label! It might say fortified with vitamin D on it, like orange juice)
  5. Tofu
  6. Yogurt
  7. Meat
  8. Almond milk
  9. Cow's milk
  10. Cod liver oil


All of these foods can safely and effectively be consumed as part of a well, balanced diet. Even more so, Pure Plates makes it easier for you by offering you selections that are high in vitamin D so you don’t even have to think about it! Like our Fiesta Chicken Quesadilla – yum!


Speak with your doctor if you’re wondering if your vitamin D levels are low. They can perform a blood test to assess current vitamin D levels.