9 Foods to Eat to Get More Vitamin D

Could you use more vitamin D? The estimable Dr. Fauci recommends this supplement for boosting immune function amid the pandemic.

Your body also needs this nutrient to use calcium to form healthy bones. Your body can make it from the sun or you can consume it through your diet. Here are nine foods to eat to get more vitamin D.

Why Vitamin D?

Vitamin D does much more than help you build strong bones and boost your immunity. A lack can affect multiple body systems, including your mental state. Research shows that people with low levels of this nutrient are 50% more likely to abuse opioids — the rate soars as high as 90% when the deficiency is severe.

Vitamin D also plays a crucial role in managing inflammation, a condition associated with nearly every disease known to humankind. It regulates the production of cytokines and inhibits pro-inflammatory cell proliferation. Lower vitamin D status correlates to poorer health outcomes from acute infection — hence why so many doctors recommend supplementation.

Foods to Eat to Get More Vitamin D

You could spend more time in the sun to manufacture more vitamin D. However, if your schedule doesn’t allow sunbathing, you can also up your intake by eating more of the following foods.

1. Salmon

Salmon is one of the healthiest foods you can eat. It contains vitamin D and omega-3 fatty acids. These oils, found in seafood and some plant-based menu items, provide potent neurological benefits. They protect your brain’s cells from oxidative stress and the resulting inflammation, leading to problems like dementia and mental health disturbances.

2. Tuna

Tuna is another seafood offering a healthy dose of vitamin D and omega-3s. Best of all, it’s affordable on most budgets — who can forget the classic tuna-noodle casseroles that often topped their family dinner tables as children?

The type you buy matters if you’re concerned about mercury. For example, chunk light tuna in water comes from skipjack, a smaller fish with lower concentrations. Albacore contains a higher amount than a bigger fish, meaning you should go for the can with the lower price tag if you want to moderate your intake.

3. Swordfish

If you’re feeling blue, swordfish might be your ultimate go-to meal. This food contains the requisite vitamin D and omega-3s for neurological health. It’s also one of the richest sources of selenium, a necessary nutrient for maintaining your neurotransmitters and mood.

However, use caution with swordfish if you’re pregnant. This fish grows to up to 15 feet long and weighs 1,400 pounds. Why does that matter? Fish at the top of the food chain contain the highest mercury content. Babies exposed to mercury in the womb can develop brain and visual disturbances, so stick to smaller fish until after giving birth.

4. Sardines

You don’t get much tinier than sardines when it comes to fish. You can buy these pint-sized treats in a can, devouring the entire thing without worrying about the mercury content.

Another perk of eating sardines is that they’re more sustainable than other aquatic menu items. They’re a fast-growing and robust species that repopulate quickly.

5. Beef Liver

If you’re not a pescatarian, the beef liver makes another excellent source of vitamin D. It’s also a rich protein source, giving you an impressive 23 grams of the muscle-building stuff with each serving.

However, don’t go overboard and eat too much. The liver contains high levels of vitamin A, a fat-soluble vitamin. What does that mean? You can’t eliminate the excess through urine, meaning it could build up in your body, causing toxicity. However, you should be fine if you stick to a single serving per week.

6. Egg Yolk

Eggs offer a fabulous source of vitamin D and protein. Even people who don’t indulge in fish often eat “hen fruit,” particularly if it’s sustainably sourced from happy chickens roaming open farmland.

You have to eat the yolk to get the benefits. If you’re a sunny-side-up or over-easy enthusiast, you need to dip your bread — or slide that yellow bit down whole like an oyster.

7. Cod Liver Oil

Does the idea of consuming fish oil make you feel a bit squeamish? Cod liver oil is one of the richest sources of vitamin D, but many people can’t stomach taking a teaspoon a day.

However, you can blend this oil into a smoothie if you can tolerate a slight alteration in flavor. Another idea is pouring it into a shot glass and top it with an acidic juice potent enough to mask the taste. Apple won’t cut it, but an orange or bitter cherry will do the trick.

8. Mushrooms

You’re not out of luck finding plant-based vitamin D if you’re a vegan. Technically, mushrooms are a fungus — but no animals perish during their cultivation.

Manufacturers create considerable waste during the growth process, but there’s an upside. Researchers are now investigating using vitamin D₂ in the scraps to manufacture supplements.

9. Enriched Foods

You have one more option for plant-based vitamin D if you’re a vegan. Enriched foods offer nutrients. You can find vitamin D in everything from bread to breakfast cereals.

Your best bet is learning how to read labels. Fortunately, products list the crucial vitamins they contain, including D.

Foods With Vitamin D

Vitamin D plays numerous important roles in your body. This hormone nutrient influences everything from your mental state to your immune response to your bones.

You can get adequate intake through sun exposure or diet. Enrich your meals with these foods rich in vitamin D and watch your health improve.