How to Boost Your Vitamin D Intake with Food

Vitamin D seems easy to get since it is obtained through sunlight; however, the truth is that many people do not get enough, and a deficiency of this vitamin can affect the immune system, bones, mood, and much more.

The good news is that you can increase your vitamin D levels with some foods. Below, you will discover which foods are the best sources, how much you really need, and how to improve its absorption.

Best Foods High in Vitamin D

According to the National Institutes of Health (NIH), vitamin D is not naturally present in many foods in abundance, but there are accessible sources that you can include in your daily diet:

1. Fatty Fish. They are the richest natural source of vitamin D and can be a great contribution to the necessary daily consumption.
   • Salmon (3 ounces) provides 570 IU.
   • Sardines (2 pieces) provide 46 IU.
   • Rainbow trout (3 ounces) provides 645 IU.
   • Tuna (3 ounces) provides 40 IU.
2. Beef Liver. It is rich in multiple micronutrients, including vitamin D. However, it should be consumed in moderation due to its high vitamin A content. A three-ounce serving contributes 42 IU.
   
   
3. Egg Yolks. Although in smaller amounts than fish, yolks provide vitamin D along with healthy fats and choline. One large scrambled egg gives you 44 IU.
   
   
4. Mushrooms (especially sun-exposed). Mushrooms like shiitake and maitake produce vitamin D2 when exposed to ultraviolet light. They are an excellent option for vegetarian diets. Half a cup gives you 366 IU of the vitamin.
   
   
5. Fortified Foods. Many products are enriched with vitamin D, for example, cow's, soy, almond, or oat milk, which provide between 100 and 140 IU per cup, and fortified whole grains can provide up to 80 IU per serving. Look for "vitamin D2" or "vitamin D3" on the label. D3 is more bioavailable, meaning it is better absorbed.

How Much Vitamin D Do You Need?

The recommended amount of vitamin D varies depending on age, sun exposure, and individual factors such as skin tone or bone health; also if it concerns pregnant or lactating women. According to the NIH, the recommended daily intake is as follows:

Tips to Improve Vitamin D Absorption

Consuming foods with vitamin D is a good start, but you also need to optimize its absorption to get its benefits. Here are some practical tips:

• Combine with healthy fats. Vitamin D is fat-soluble, which means it needs fat to be absorbed properly. Accompany vitamin D-rich foods with olive oil, avocado, or nuts.
• Take advantage of sunlight. Exposing your skin to the sun (arms and face) for 10 to 20 minutes a day can stimulate the natural production of vitamin D. Although essential for protecting the skin, excessive use of sunscreen blocks the synthesis of this vitamin, so it is best to balance protection with brief and controlled exposure.
• Avoid alcohol and tobacco. These habits affect liver function, which interferes with the activation of vitamin D within the body.

Finally, with a smart approach that combines proper nutrition, moderate sun exposure, and, if necessary, medical supplementation, you can maintain optimal levels throughout the year.

Fuente:

National Institutes of Health, Vitamin D Fact Sheet for Health Professionals.