10 foods rich in vitamin D to counteract the lack of sunshine in Winter

10 foods rich in vitamin D to counteract the lack of sunshine in Winter
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Given that our main source of vitamin D is the sun, which meets many of our needs, it is important to make up for the lack of natural light in Winter, by consuming foods that are naturally rich in vitamin D. This vitamin plays an essential role in reinforcing our bone and teeth health, because it helps the body absorb calcium. Vitamin D is present in many foods -here are the Top 10!


Cod liver oil, full of vitamins A and D

Containing vitamins A and D, cod liver oil has been used for decades to promote bone growth and strength.

However, it was generally taken as a liquid syrup, like you saw in Mary Poppins! But it is generally found in capsule form nowadays, which means you can avoid the taste.



Salmon is rich in minerals (calcium, magnesium, zinc, iron, potassium, phosphorous, copper, selenium, etc.) and in vitamins, especially in vitamin D. Furthermore, this fish is one of the foods richest in omega 3 (1 to 2 g per 100 g of salmon). These fatty acids are essential (because the body doesn’t produce them naturally) for the cardiovascular system, because they help reduce cholesterol and blood pressure, and they improve blood circulation. They also contain anti-inflammatory effects. To make sure your salmon retains its vitamins, steam cook it, cook it in the oven or on the grill.


This is another fish very rich in essential fatty acids, especially omega 3, but also in phosphorous, selenium, proteins and vitamins B and D. You should steam cook it or oven cook it to ensure it conserves its nutrients.



Particularly with Atlantic herring, herring is an excellent source of vitamin D. To conserve its properties, eat it marinaded rather than oven cooked or grilled.


Eggs are very rich in protein and can easily replace meat in the diet, but they are also a great natural source of vitamins D and B.



Rich in calcium and mineral salts, milk also contains vitamins A, B and D. We have good reason to advise that children drink it from a young age, to reinforce their bones as they grow.

Milk alternative: organic soya

Soya beans are boiled, crushed and filtered to produce a soya drink. It is a well known dairy alternative because it contains many nutritious elements, such as vitamin D and mineral salts.

Veal liver

Even if it is not known for its taste, veal liver contains numerous nutritious elements and vitamins, especially vitamin D.



Even when it is tinned, tuna keeps its nutritional qualities. It is rich in whole proteins, in phosphorous and selenium as well as vitamins A, B and D.

Paris mushrooms (champignons de Paris)

Paris mushrooms are very rich in vitamin D, in minerals and in B vitamins. To ensure they keep their nutritional properties, it is better to eat them cooked, but not overcooked.

Bon appetite!

Sources : Medisite, Grands Mères