Vitamin D and Seasonal Depression: 6 Foods to Help with Seasonal Depression

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 The beautiful season of fall is upon us, leaves changing to vibrant colors, the air getting cooler, and the sun setting earlier. Before we know it, winter will be upon us. With winter comes less sunlight resulting in the decrease of Vitamin D and seasonal depression. Seasonal depression affects millions of people each year.

The recommended daily value of Vitamin D is 800IU to 1000IU. Here are 6 foods to stock your fridge with that will boost your Vitamin D and help reduce seasonal depression:

 

Salmon


 


Salmon is a commonly known fish that is known for its fresh pink color. Salmon contains a good amount of Vitamin D as do most seafood items. Farmed salmon can contain 526IU of Vitamin D. If the salmon is wildly caught that it can contain higher levels of Vitamin D, about 1,300IU. Fish is a commonly loved food, but it can provide good amounts of Vitamin D along with other great vitamins and minerals for your body.  

 

Cod Liver Oil



 

Cod liver oil while it’s sound unappetizing is actually a supplement that can be taken if one does not like to consume fish. It contains 448IU of Vitamin D and also has a good amount of Vitamin A as well. The supplement has been used to treat and prevent low Vitamin D levels in children. As with all supplements one should be careful not to over consume Vitamins in toxic amounts for it can be harmful for the body. 

 

Canned Tuna


 

Just like stated before seafood is a great source to get not only Vitamin D but also other great vitamins and minerals, such as niacin and vitamin k. Canned tuna is a great opinion to choose from because of the cheap price point. 1 can of tuna can contain 268IU.

 

Egg Yolks


 


The yolk of an egg contains many different vitamins and minerals, one being Vitamin D. One egg yolk contains about 37IU of Vitamin D. However, the content of Vitamin D can be decreased or increased due to how much sun exposure the chicken had during feed. Some chickens are feed Vitamin D enriched feed which can raise the Vitamin D content to 6,00IU per yolk (WOW!). So, pay attention to where you buy your eggs and how they are feed because they might be able to help you attain you Vitamin D intake. 

 

Mushrooms



 

Are really the only good plant source of Vitamin D not including fortified foods items such as milk and cereal. Just as humans can absorb Vitamin D from sun, so can mushrooms and they can contain up to 2,300 IU of Vitamin D in them. However, it is to be noted that commercially grown mushrooms that are grown in the dark contain little amounts of Vitamin D.

 

Aim to eat plenty of Vitamin D foods such as the ones stated above and look to see if you are able to get some sunshine for about 10-15 minutes a day. Seasonal depression effects many humans but there are ways to help reduce it through adequate intake of Vitamin D.

 

-AV

 

References:

Jones, T. (2019, December 18). 7 Healthy Foods That Are High in Vitamin D. Retrieved October 16, 2020, from https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d

Seasonal affective disorder (SAD). (2017, October 25). Retrieved October 20, 2020, from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

Wilson, D. R. (2018). Cod liver oil: Health benefits, facts and research. Retrieved October 20, 2020, from https://www.medicalnewstoday.com/articles/270071

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