A few months ago, I started feeling exhausted all the time. No matter how much I slept, my energy levels were low, my bones ached, and my mood was not good. It wasn't until a routine check-up that I realized I was vitamin D deficient. Isn't that surprising? I always thought it was sufficient to spend a few minutes outside in the sun. But with our modern lifestyles—staying indoors, wearing sunscreen, and not eating enough vitamin D foods—I had unintentionally set myself up for a deficit.
I made the decision to take control of my health at that point. Vitamin D supplements are helpful, but I wanted to fix this naturally by eating better. So, if you've been feeling weary, have bone or muscular pain, or simply want to keep your immune system strong, I will discuss the 6 delicious and nutritious foods that can increase your vitamin D levels—including one that may surprise you: honey.
So, if you’re like me, it’s time to focus on foods that provide this sunshine vitamin!
Fatty Fish: Among the best natural sources of vitamin D are fatty fish, such as sardines, mackerel, and salmon. 600–1000 mg of vitamin D may be found in just 100 g of wild-caught salmon, which is more than you need each day!
Why it's great: These fish are rich in omega-3 fatty acids, which lower inflammation and promote heart health, in addition to vitamin D.
Pro Tip: If you don't like fresh fish, consider canned tuna or sardines; they're both reasonably priced and high in vitamin D.
Egg Yolks: Now that you know, it's time to reconsider skipping the yolks of your eggs! The yolk of eggs contains vitamin D. A large egg is an excellent addition to your diet because it contains about 40 IU of vitamin D.
Why it’s great: Eggs are abundant in protein, good fats, and vital elements like choline, which helps the brain work.
Pro Tip: Choose free-range or pasture-raised eggs since they typically contain more vitamin D than eggs from conventional farming.
Honey: Yes, really! Is it surprising that honey is on this list? Although honey doesn't directly contain vitamin D, some raw and fortified honey's do because of the pollen and nectar that sun-exposed blossoms absorb. Honey enhances calcium absorption, which is necessary for healthy bones.
Why it's great: Raw honey is a fantastic natural sweetener that promotes general health because it's full of enzymes, antioxidants, antibacterial qualities, and other health benefits of honey.
Pro Tip: To preserve its highest nutritional content, opt for Umanac organic honey rather than ordinary commercial honey.
Cheese: Cheese lovers, good news! Some cheeses, such as Gouda, cheddar, and Swiss, have trace quantities of vitamin D. Even while they don't offer as much as eggs or fatty fish, they're still a fantastic dietary supplement to promote bone health.
Why it's great: Together with vitamin D, cheese's high calcium and good fat content help to build stronger bones and teeth.
Pro Tip: Select older cheeses, such as Parmesan, as they contain more vitamin D than processed cheeses.
Mushrooms: Because they are the sole plant-based source of vitamin D, mushrooms are special. Foods that are healthy, like mushrooms, generate vitamin D2 when exposed to sunshine, which may raise your levels.
Why it's great: In addition to their immune-boosting qualities, mushrooms are high in fibre and antioxidants.
Pro Tip: Before eating, let your store-bought mushrooms sit in the sun for 30 to 60 minutes. They can naturally have more vitamin D thanks to this easy approach!
Dairy and Plant-Based Milk: Many dairy and plant-based milk companies enrich their products with vitamin D because there aren't many natural sources of this nutrient. Fortified milk is an easy method to meet your vitamin D needs because it contains about 120 mg per cup.
Why it's great: In addition to being a great source of calcium, fortified milk also contains vitamin D, which helps to build teeth and bones.
Pro Tip: Try fortified almond, soy, or oat milk if you're lactose intolerant, but be sure to look for additional vitamin D on the label.
Conclusion:
My experience with vitamin D insufficiency taught me a valuable lesson: food is medicine. The best natural source of vitamin D is sunshine, but not everyone gets enough of it because of winter, indoor work conditions, or hectic schedules. For this reason, including these nutrient-dense foods in your diet can have a profound impact!
And if you have a busy schedule, pair your vitamin D-rich foods with some sun exposure for the best absorption! Just 10-15 minutes of morning sunlight can do wonders.
Disclaimer –
This information is provided for educational and entertainment purposes only. We do not accept any responsibility for any liability, loss or risk, personal or otherwise, incurred as a consequence, directly or indirectly, from any information or advice contained here.
