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Now that cold and flu season is officially here, there’s even more reason to amp up your vitamin D intake. Vitamin D is super important for keeping the immune system strong, and fighting off all the germs we come in contact with this time of year. And, aside from getting vitamin D from natural sunlight and supplementation, there are some food sources of vitamin D that can give us an extra boost this time of year. 

Let’s take a look at the best vitamin D-rich foods to add to your diet. 

Top 4 Vitamin D Rich Foods 

#1 Wild-caught Salmon: Salmon is one of the best sources of vitamin D, and it’s also rich in omega-3 fatty acids. If you like salmon, consider adding it to your diet a couple of times per week, especially during cold and flu season, to help bulk up your vitamin D intake. 

#2 Eggs: Whole eggs are another great healthy option, especially this time of year. The key here is to eat the whole egg, as it’s the egg yolk that contains the vitamin D. Another tip is to stick to pasture-raised eggs, as they have been found to have 3-4 times higher amounts of this important vitamin. 

#3 Mushrooms: Did you know that mushrooms happen to be the only natural plant-based source of vitamin D? Mushrooms that are also treated with UV light may provide even higher amounts of vitamin D as compared to mushrooms that are grown in dark areas. So, look for brands that do expose the mushrooms to UV light, as the vitamin D levels will likely be higher. 

#4 Oysters: While not as commonly enjoyed as some of the other foods on this list, oysters can also make a great addition to your diet to help boost your vitamin D levels. They are also a great source of zinc and B12, so consider giving them a try. They can pack in a ton of nutritional value! 

Top 4 Vitamin D Rich Foods | HealthSoul

Other Ways to Get Vitamin D

In addition to enjoying these foods more regularly, here are some other ways to make sure that you are getting plenty of vitamin D this year. 

  • Get outside a little bit each day, even if it just means sitting outside for a few minutes on your lunch break. 
  • Consider a liquid vitamin D3 supplement. 
  • Get your vitamin D levels checked. If you are deficient, your doctor will instruct you on what dose you would need to supplement with to bring your levels back up into a normal range. 

The Bottom Line

Vitamin D plays a very important role in keeping us healthy, so it makes sense to boost our intake of vitamin D-rich foods this time of year. Consider enjoying these throughout the fall and winter, and speak with your doctor about getting your vitamin D levels checked, and if supplementation may be something that would benefit you.

Diet and Nutrition


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