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Foods High in Vitamin D to Boost Your Immune System

Aug 11, 2021

Foods High in Vitamin D to Boost Your Immune System

Everyone needs more Vitamin D.

Responsible for maintaining strong bones and a healthy immune system – and even possibly reducing the risk of contracting COVID-19 – it is an extremely important nutrient. An estimated 1 billion people are deficient in Vitamin D.

If you are wondering how much Vitamin D you need, the FDA suggests taking 20 micrograms every day.

Your body produces the nutrient when skin is exposed to sunlight. However, certain foods provide plenty of Vitamin D for your diet. Some household staples, like milk, are even fortified with Vitamin D to make up for shortcomings in the average American diet.

We don’t suggest never going outside again, but these foods can help if you prefer staying inside.

1. Trout

While this fish is known for pairing well with creamy sauces and falling apart in the mouth, it’s also a big source of Vitamin D. A 6-ounce filet can contain 168% of your daily value (DV). It also provides Omega-3s which can help prevent heart disease.

2. Salmon

If trout is not your favorite type of fish, give salmon a try. One of the most popular fishes on the market, this fatty species provides 140% of your DV in 6 ounces. Don’t forget about the protein it packs and those all-important Omega-3s.

3. Mushrooms

Specifically, Cremini and Portobello mushrooms. Just like humans, these mushrooms produce Vitamin D when exposed to sunlight. This makes the plants one of the few vegetables that has a lot of the nutrient, over 120% of your DV.

4. Gefilte Fish

A common dish among Ashkenazi Jewish people, this poached fish accounts for 100% of your DV in just one cup. Not only that, but it provides 40 grams of powerful protein in the same amount, making it a nutrient-rich meal.

5. Cow’s Milk

While cow’s milk may not provide nearly as much Vitamin D as other foods – only 16% of your DV – it is by far the most common. Everyone can go to the grocery store and find cow’s milk, whether it’s full-fat or fat free. Some milk brands will even add extra Vitamin D, making it a solid and cheap option. If you’re avoiding dairy, soy milk is a viable alternative.


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