Maintaining sufficient vitamin D levels, crucial for bone health and immune function, can be challenging during winter's reduced sunlight. While sunlight remains the primary source, incorporating specific foods into your diet can help bridge the gap, especially during colder months when outdoor time is limited.

Dietitian and nutritionist Laura Manaker emphasizes the importance of combining vitamin D-rich foods with sun exposure whenever possible to ensure adequate intake. Here are four key foods to consider adding to your winter meal plan:

1. Fatty Fish

Fatty fish such as mackerel, salmon, and sardines are excellent sources of vitamin D. Wild-caught salmon, in particular, boasts high levels, with a 3½-ounce serving of sockeye providing over the recommended daily amount for adults under 70. However, it's important to note that farmed salmon contains significantly less vitamin D than its wild-caught counterpart.

2. Egg Yolks

Don't discard the yolk! A single egg yolk provides over a third of the recommended daily intake of vitamin D. Easily incorporate eggs into your diet by adding them to salads, sandwiches, or enjoying them as a standalone breakfast option.

3. Mushrooms

Mushrooms stand out as the only produce item capable of producing vitamin D. Like human skin, mushrooms synthesize vitamin D when exposed to ultraviolet light. Maximize their vitamin D content by opting for UV-exposed varieties or sun-drying them at home. Enjoy them in soups, salads, or roasted as a side dish.

4. Fortified Foods

Many common breakfast items are fortified with vitamin D, making it convenient to boost your intake first thing in the morning. Fortified milk, orange juice, and certain cereals are readily available options. Check nutrition labels to determine the specific vitamin D content of each product.