Boost Your Vitamin D Intake With These 5 Foods

Vitamin D strengthens the immune system and protects against disease

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Boost Your Vitamin D Intake With These 5 Foods

Thinkstock / SStajic

As we head into the colder months, we say goodbye to longer days, trips to the beach, and barbecuing outside. So how can we boost our vitamin D intake? Luckily, there are a variety of foods that are naturally high in vitamin D. Incorporate these foods into your diet to keep your “sunshine vitamin” levels up all year long.

Canned Tuna

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One three-ounce can of tuna contains 154 IUs, almost a third of the daily-recommended intake. Choose tuna packed in oil to up your vitamin D intake, but be wary if you are watching your fat intake. 


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Surprisingly, most cheeses are low in vitamin D because they are not fortified. Ricotta stands out as the exception. Weighing in at 25 IUs per cup, it is the highest natural cheese source for vitamin D. 

Egg Yolks

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Egg yolks are not only a great source of protein, but also contain a fair amount of vitamin D. One egg yolk has 37 IUs, so make sure to eat the whole egg, not just the whites. 


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Mushrooms are low in calories and high in vitamins, especially vitamin D. There are 114 IUs in one cup. Since many mushrooms are grown in the dark, be sure to read the label and purchase sun-grown brands.  


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Salmon is rich in omega-3 fatty acids and also delivers a hearty dose of vitamin D. There are 650 international units (IUs) in three-ounce can of sockeye salmon. Eat one serving and you’ve surpassed the daily-recommended amount of 600 IUs.