Vitamin D is an important nutrient but one that people tend to lack during the winter months. Vitamin D helps keep bones strong and works to support the body's immune system. 

The main way people get vitamin D is through sunlight — but with the shorter days and colder temperatures, spending time outdoors can be a challenge.

To make up for the lack of sunlight, certain foods can provide an extra boost of vitamin D, Laura Manaker, a South Carolina-based dietitian and nutritionist, told Fox News Digital. 

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"Combining tasty, vitamin D-rich foods with outdoor time on sunny days can help ensure your body gets what it needs, even in winter," she said.

These four foods can boost your body's vitamin D intake. 

Any sort of fatty fish like mackerel, salmon and sardines will come with a side of vitamin D, Manaker said.

A 3½-ounce serving of sockeye salmon contains an average of 670 international units (IU) of vitamin D, more than the recommended daily value for a person under age 70, according to the U.S. Department of Agriculture's website.

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The source of the fish, however, matters. A study by the National Institutes of Health found that farmed salmon has considerably less vitamin D content than wild-caught salmon. 

Eggs are another great source of vitamin D. A single egg yolk contains more than a third of a person's recommended daily amount of the nutrient, according to the USDA. 

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Adding eggs to a salad or sandwich can provide an easy vitamin D boost. 

Mushrooms are unique, Manaker said, as they are the "only produce-aisle item capable of producing vitamin D." 

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"When exposed to [ultraviolet] light, mushrooms can naturally synthesize vitamin D, similar to how our skin does when exposed to sunlight," she said. 

To better maximize the vitamin D levels of mushrooms, people can sun-dry them at home or look for mushrooms that are labeled "UV-exposed," Manaker said. 

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"One of my favorite ways to increase vitamin D levels is by enjoying a hearty mushroom soup or adding roasted mushrooms to salads and sandwiches during the colder months," she said. 

Starting the day with vitamin D is easier when consuming common breakfast foods that have been fortified with extra nutrients. 

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"Fortified foods such as dairy milk, fortified orange juice and certain cereals are also effective options," Manaker said. 

Milk can be fortified with up to 84 IU of vitamin D per 100 grams, according to the Food and Drug Administration's website. 

It's best to check the nutrition labels of cereal and orange juice to see how much extra vitamin D can be added to a morning meal, experts say. 

As the "Make America Healthy Again" movement takes shape with President Donald Trump in the White House again, many Americans are already looking for ways to improve their well-being through the foods they eat.

Fox News Digital spoke with two nutritionists and a doctor to discuss how incorporating certain foods into a person's diet can promote a healthy lifestyle and offer some medicinal benefits as well.

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Numerous studies have found that the nutrients in berries can prevent disease.

A new study led by Washington State University researchers found that elderberry juice could be a tool for weight management and improving metabolic health.

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Carrie Lupoli, a Connecticut-based nutritionist and behavior specialist, told Fox News Digital that the elderberry is one of her favorites.

"I think it's one that there's not enough options out there for us with the unbelievable benefits," said Lupoli. "There are elderberry supplements out there, but they're often filled with a lot of garbage. But the elderberry itself is an incredible immunity buster."

Dr. Blake Livingood, a chiropractor and doctor of natural medicine in North Carolina, told Fox News Digital that berries are great antioxidants that can help lower sugars, especially fructose, in the liver.

"Blueberries, raspberries, strawberries, blackberries that most people can get their hands on — those antioxidants can help actually cleanse the filters like the liver," Livingood said, and help control blood sugar levels.

"That helps the liver, helps the heart — which ultimately makes an impact on blood pressure and cholesterol."

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Keri Glassman, a registered dietitian and nutritionist based in New York City and founder of Nutritious Life, said berries are also a powerful tool to fight inflammation.

"We know that we need to eat anti-inflammatory foods, so we have less inflammation in the body," Glassman told Fox News Digital. "Inflammation, we know, is linked to heart disease, cancer, diabetes, obesity, even just [the] wrinkling of our skin."

Vegetables are recommended as part of a balanced diet, but some are better for us than others.

Cruciferous vegetables like broccoli and Brussels sprouts are "very underrated," Livingood said.

"They contain sulfur compounds and really help to support balancing hormones," Livingood said. 

Cruciferous vegetables "can make a really big impact" on those with cancer concerns, Livingood said, citing research showing that women who ate greater amounts had a lower risk of breast cancer and men who ate more had a reduced risk of prostate cancer.

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"If you can go with any leafy green vegetable, you are going to get more calcium than you will in milk," Lupoli added. "And that's not how we should be getting them. So much of our calcium bone density, bone health, especially for women, is really important."

Cruciferous vegetables also have sulforaphane, which helps with detoxification, Glassman said.

Fish like salmon and sardines are rich in necessary Omega-3 fatty acids, which can't be produced by the body.

"I want everyone to have salmon," Lupoli told Fox News Digital.

Salmon has "healthy fats" that help the heart, she said.

Glassman agreed, saying Omega-3 fatty acids are "super important" for supporting overall heart health.

Livingood said the standard American diet has lots of Omega-6s and not enough Omega-3s — so fish oils help to bridge that gap.

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The smaller the fish the better, Livingood said, because it tends to have "less concentration of toxins compared to the larger fish." 

He also suggested eating fish caught in the wild because "it means they're fed cleaner diets, which means you're fed a cleaner diet."

Mushrooms "bring a lot of medicinal benefits," Livingood told Fox News Digital. "There's a wide range of different ones that can be used."

Reishi is one he recommends to his patients for reducing stress or for those who struggle with sleep. He said this type of mushroom is a supplement typically found in powder form and can support the immune system.

One benefit of eating mushrooms is that they have vitamin D, "which no other produce has," Glassman said.

"Now, obviously, mushrooms aren't really produce," she said. "They're not a fruit or vegetable, but we still sort of put them in that category."

Vitamin D, Glassman said, is critical for immune health, mood and weight.

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"They also have vitamin B2, which is an antioxidant that also fights free radicals," Glassman said.

Lupoli suggested looking beyond the regular shiitake or portobello mushrooms found in stores.

"I always say get a variety of them and stir-fry them," she said. "You can't go wrong."

Spices and herbs have health benefits that include lowering blood sugar and reducing inflammation.

Cinnamon is a spice that helps mitigate blood sugar spikes, Lupoli told Fox News Digital.

She said blood sugar is "the key foundation for every single metabolic disorder," from arthritis, diabetes and dementia to autoimmune issues and fertility.

Tumeric is beneficial in helping to battle the body's inflammation, while saffron is a spice that a study showed had a "very similar effect" as Prozac on anxiety, Livingood said. 

"By no means do we say to replace any type of medical advice," Livingood said. 

"But it's a very interesting spice with a strong study behind it showing that it can really help with mood. And it's one that most people don't know about."

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Peppermint is a natural herb that can be used to combat headaches, Lupoli said.

"Peppermint extract is better than any Advil or Tylenol for a headache," she said. "You just breathe it in, put a little on your temples and your headache will be gone in a minute."

Adaptogenic herbs are "adrenal supporters" that can help with stress, Livingood said.

"Tea is just really great for you in general," Glassman told Fox News Digital.

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Green tea protects and reduces cell damage, she said.

"It's rich in polyphenols, the compounds that have benefits like reducing inflammation," Glassman said.

Not only that, but green tea is a good alternative to coffee because it doesn't have the same levels of caffeine and is less acidic, Lupoli said.

It's also full of antioxidants and is "very thermogenic, meaning it can stimulate the body to burn more fat," Livingood added.

Not all chicken yolks look the same. Some are pale yellow — while some are so orange they're nearly red. 

But what does it mean? Are egg yolks like lettuce, where a darker color indicates more nutrients?

Fox News Digital spoke to an egg expert to crack the case. 

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The color of a chicken yolk, cookbook author and backyard chicken expert Lisa Steele told Fox News Digital, "is completely dependent on the hen's diet." 

Steele, who lives in Maine, is the creator of Fresh Eggs Daily, a website about raising chickens. She is also the author of "The Fresh Eggs Daily Cookbook." 

"Foods that are high in xanthophyll and carotene, which are basically pigments called carotenoids, will make nice dark orange egg yolks," she said. 

Carotene is found in orange-colored foods, she said, such as carrots, mangoes, cantaloupe and pumpkins. 

Xanthophyll can be found in leafy green vegetables, like spinach and kale. 

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But while a darker egg yolk does not mean a chicken is eating a nutritious, organic or fresh diet, "it likely will correlate, since the foods with the pigment are also packed with other nutrients," she said. 

Even so, feed companies and commercial egg farms have discovered workarounds to create a darker egg yolk without these nutrient-dense foods, Steele said. 

These companies "have gotten smart and realized that consumers want to see that bright orange yolk, so they'll add things like marigold, paprika, sea kelp, corn [and] alfalfa to 'artificially' boost the yolk color," she said. 

To ensure the most nutritious eggs possible, Steele suggests customers look for certain labels on cartons at the grocery store. 

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Chickens that are "pasture-raised" or "free range" will typically lay eggs with a darker, more orange-colored yolk, Steele said, "because their diet consists mainly of grasses, weeds and other plants."

It is important to note that "cage-free" and "pasture-raised" are not the same thing, she said.

Pasture-raised eggs are the "gold standard," Steele told Fox News Digital, noting that some "cage-free" chickens may still be living out their lives in a warehouse. 

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The eggs from pasture-raised chickens have less cholesterol and more nutrients, Steele said, because of their healthier, more varied diets. 

Yolks are not the only thing that come in different colors. 

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The shells vary as well. 

Unlike yolks, the color of a shell has nothing to do with the nutritional value of the egg, said Steele.

The color is "purely based on the breed of chicken," Steele said. 

"Some hens have brown dye, while others have blue and some have none." 

And that's no yolk. 

About one in three vegetarians or vegans admit to having meat "cheat meals" — while one in five vegetarians or vegans admit to craving meat at least once a month, a new survey reveals.

"With January's 'Veganuary' trend in full swing and New Year's resolutions to try a meat-free diet, The Linz Shop took a closer look at how common it is for Americans to stick with a plant-based lifestyle," Collin Czarnecki, researcher with The Linz Shop, which conducted the just-published survey, told Fox News Digital.

The Linz Shop is a family-owned business that sells premium meats, according to its website. The company is based in Indiana. 

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As shared in the "2024-25 Vegan & Vegetarian Meat Cravings" report, researchers found that staying committed to a plant-based diet "can be more challenging than it seems," Czarnecki said.

"Meat 'cheat meals' are more common than you might think," he also said.  

A total of 38% of the vegetarians and vegans surveyed – or more than one in three – admitted to having a cheat meal of meat, with a third saying they had eaten meat within the last six months. 

One in five stated they crave meat "every few months." 

Chicken, at 64%, was the most commonly craved meat by the vegetarian and vegan respondents.

Steak came in second at 40%, while general "beef" came in third at 36%, the survey found.

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In terms of specific dishes, fried chicken was the one offering that tempted vegetarians the most, with just under half of respondents saying they would break their diet to indulge in that dish. 

Burgers, at 41%, and barbecue, at 40%, were the second- and third-most tempting meat dishes.

"Whether it is cravings triggered by nostalgia for a favorite meal, or simply the aroma of meat, staying meat-free isn't always easy," Czarnecki told Fox News Digital.

The smell of cooking meat was the most commonly cited reason that vegetarians and vegans craved meat, the survey said.

More than half – or 54% – of the respondents listed that as why they were tempted to break their diets. 

Coming in second place was "nostalgia," with 47% of respondents acknowledging that. 

Peer pressure also played a role, with 33% of respondents saying that being around others who are eating meat makes them crave it. 

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The ages of those surveyed range from 18 to 84 — 

Despite the relatively common practice of temporarily cheating on veganism or vegetarianism, many people who do so do not tell others, Czarnecki said.

"Interestingly, one in three admit they keep their meat indulgences under wraps, choosing not to reveal to family or friends that they've eaten meat," Czarnecki said.

The nature of trends such as "Veganuary" means they're unlikely to truly hold, Lauren Manaker, a Charleston, South Carolina-based registered dietitian, told Fox News Digital.

These "all-or-nothing approaches," she said, "rarely lead to lasting habit changes from what I observe." 

She added, "While these efforts can inspire temporary awareness or positive changes, long-term success tends to come from gradual shifts and sustainable habits rather than extreme, short-term challenges. Small, achievable steps can often have a greater impact and are easier to stick with over time."

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In any diet, not just vegetarianism, so-called "cheat meals" need to be handled with a certain mindset, Manaker said. 

Rather than viewing a "cheat meal" as a negative, "it's more beneficial to take a balanced approach that allows for the inclusion of favorite foods in moderation while focusing on an overall pattern of eating nutrient-dense foods that are low in saturated fat and added sugars," she said.

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This "more holistic view" toward "cheat foods" can actually help people stick with their dietary goals, she said. 

"For example, a small cookie can be a part of a balanced meal without being considered 'cheating,'" she said.  

Manaker continued, "Having a cookie along with a bowl of fresh fruit and a serving of yogurt can create a satisfying and well-rounded snack that provides both enjoyment and nutrition. Ten cookies in one sitting? Well, that's a different story," she added. 

Regardless of a person's diet, "animal-based foods can also play a valuable role in a balanced diet when consumed thoughtfully," she said. 

"Striving for moderation and balance in meal choices allows for greater flexibility while still promoting long-term health and well-being," Manaker said.

New Year's Eve is associated with celebrations of all kinds, including fancy dinners featuring champagne and caviar. 

Yet many New Year's Eve traditions are actually centered on simple, tasty foods that are said to bring luck for the New Year ahead — and are more accessible to most of us. 

Here are three New Year's Eve food traditions from around the world that people swear will bring them luck. 

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Will any of these make your party menu this year? 

In the Southern part of the United States, black-eyed peas are a staple of New Year's Eve cuisine for many Americans. 

Black-eyed peas are said to "bring in the New Year with hope, prosperity and good fortune," Bobby Ford, owner of Bobby Q's Jus Like Mama's, told Fox News Digital. 

Bobby Q's Jus Like Mama's is a soul food restaurant on Long Island.

"These peas are also seen as a symbol of spiritual abundance — and with their nutritional value, as a way to promote health and well-being for the year ahead," he said. 

Black-eyed peas, native to West Africa, were brought to the United States by enslaved Africans, said Ford. 

Legend has it that women hid the peas in their hair. 

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"This act ensured they could grow familiar food in a new land, preserving a piece of their culture and sustenance," he said. 

The tradition of eating black-eyed peas on New Year's Eve began during the Civil War, said Ford. 

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"Over time, it became a New Year's custom, symbolizing hope and the promise of future prosperity," he said. 

The tradition of eating 12 grapes at midnight on New Year's Eve began in Spain in the 19th century. It spread throughout other Spanish-speaking countries, says the website Food Republic. 

In recent years, videos about the custom have gone viral on TikTok, with a video that was shared in 2023 by Kroger, the grocery store chain, receiving over 6 million views. 

"Did you know eating 12 grapes on the New Year brings you good luck?" asked Kroger's TikTok. 

The TikTok video went on to note that "as the clock strikes midnight, you eat them one at a time with each chime. If you can finish them before the chime ends, you will have good luck throughout the year." 

Some cultures attach different meanings to consuming the grapes, noted Food Republic.

In Peru, a person who eats 12 grapes under a table is said to be lucky in love for the coming year, said the same website. 

In a TikTok published on Dec. 22, 2022, user @helengmorales posted a video of herself eating grapes under a table at midnight, followed by pictures of her with her fiancé. 

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"My family made fun of me for believing, but look who has the ring now," she wrote. 

Throughout Asia, it is common to eat noodles on birthdays and other holidays as a way to signify hope for a long life. 

In Japan, this comes in the form of the dish Toshikoshi soba, which is eaten on New Year's Eve. 

The name translates to "year-crossing noodle," said Just One Cookbook, a Japanese website.

As in "many cultures, New Year in Japan is about beginning with a fresh, clean slate," said Namiko Chen, the website's author. 

"That’s the essence of toshikoshi soba — a hot buckwheat noodle soup that is healthy and easy to make, and full of symbolism."

Toshikoshi soba "is usually served in its simplest form — buckwheat soba noodles in a hot dashi broth garnished with only finely chopped scallions," she said. Many people, however, choose to add additional ingredients for taste.

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Japanese people have been eating soba noodles on New Year's Eve for nearly seven centuries, said Chen, while the tradition really took hold around the 17th century. 

The noodles are made out of buckwheat, considered a symbol of strength, resilience and fortune. 

"With the hope of good fortune in each bowl, it’s easy to imagine the custom being adopted quickly from family to family, slurping in the symbolism of soba noodles," she said.