Best Food To Boost  Body's Vitamin D Levels

Jan 22 , 2021

Amher Delancel

Best Food To Boost Body's Vitamin D Levels

“Flowers always make people better, happier, and more helpful; they are sunshine, food and medicine to the mind.”
― Luther Burbank


These vitamin D-rich foods help support bone health, proper nerve and muscle function, and a healthy immune system.
When temperatures creep lower we continue to lean wholly into the cozy season—stocking up on scarves and sweaters, sipping hot apple cider, baking every pumpkin spice recipe we can get our hands-on

There is a strong likelihood that we are all about to be spending a significant amount of time indoors compared to summertime. Spending much time outside in fresh air as possible despite the weather conditions, but let us be honest: winter is long, cold, and very much lacking the amount of sunshine we soaked up all summer long.

While many of us practising social distancing., we are collectively spending more time indoors; this limited exposure to sunlight may also lead to lower levels of active vitamin D.
Vitamin D contributes to a healthy immune system, and it is essential to find ways to support immunity during this time.

What else does vitamin D do in the body?

Vitamin D is a fat-soluble vitamin that's needed to maintain healthy bones. Its primary function is to absorb calcium and phosphorus during digestion. Calcium is the mineral needed to support bone health and proper nerve and muscle function.

While sunlight is the most commonly thought of active vitamin D source, food such as fish and mushroom are also an excellent way to up vitamin D levels, especially when indoor time is high.

Vitamin D formed in the body when exposed to UV rays—it is also found in supplements and naturally in certain foods. Experts recommend getting about 600 IUs of vitamin D in our diet.

Here is the best vitamin D-rich foods should be eating in every season.

Fatty Fish

Fatty fish—including salmon, tuna, and sardines—are healthy sources of vitamin D.  Adding herbs and spices to salmon and baking to eat as a main dish or flaked with some breadcrumbs, egg, and chopped veggies to form a salmon burger patty.


Shitake mushrooms—or hen of the woods mushrooms—are excellent vitamin D. They are great chopped up in a salad or sautéed in olive oil as a side dish. 

Eggs and Cheese

Egg yolks and cheese both provide smaller amounts of vitamin D, which can include together in an omelette or frittata.


Fortified Foods

Some common foods are also fortified with vitamin D to help get enough in our diets such as cereals, plant-based milk, and yogurt.