{"id":17305,"date":"2020-01-10T01:09:19","date_gmt":"2020-01-10T01:09:19","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=17305"},"modified":"2022-10-25T22:11:17","modified_gmt":"2022-10-25T22:11:17","slug":"best-foods-for-vitamin-d","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/best-foods-for-vitamin-d\/","title":{"rendered":"The 10 Best Foods for Vitamin D to Boost Your Diet"},"content":{"rendered":"<em>Need to boost your levels of the ever-important sunshine vitamin? Below, <a href=\"https:\/\/www.humnutrition.com\/blog\/author\/gaby-vaca-flores\/\" target=\"_blank\" rel=\"noopener noreferrer\">Gaby Vaca-Flores, RDN<\/a>, lists the 10 best foods for <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-d-deficiency-what-you-should-know\/\">vitamin D<\/a>.<\/em>\n\nVitamin D\u2014aka the sunshine vitamin\u2014is incredibly important for many aspects of human health. However, since <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-d-deficiency-what-you-should-know\/\" target=\"_blank\" rel=\"noopener\">vitamin D deficiency is very common<\/a>, we should look for ways to boost our levels.\n\nKeep reading to learn more about vitamin D, including how much you need and the top 10 vitamin D foods and drinks.\n<h2>Why Vitamin D Is Important<\/h2>\nMost notably, vitamin D plays a powerful role in the development and functioning of our bones by regulating calcium absorption.\n\nFurther, it helps with several other body functions and processes including but not limited to:\n<ul>\n \t<li>muscle health<\/li>\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-d-immune-system\/\" target=\"_blank\" rel=\"noopener\">immunity<\/a><\/li>\n \t<li>mental health<\/li>\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/vitamins-for-hormonal-imbalance\/\" target=\"_blank\" rel=\"noopener\">hormonal health<\/a><\/li>\n<\/ul>\nUnfortunately, many of us struggle to get enough vitamin D. In fact, researchers estimate that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21310306\" target=\"_blank\" rel=\"noopener noreferrer\">over 40 percent<\/a> of Americans have a vitamin D deficiency, which can be caused by:\n<ol>\n \t<li>a lack of sunlight exposure<\/li>\n \t<li>an unbalanced diet<\/li>\n<\/ol>\nIf you&#8217;re deficient in vitamin D, sunshine may not be the safest (or most efficient) way to go about raising your levels. As we know, you should never sustain prolonged sun exposure without sunblock. That said, as important as sun protection is<span style=\"font-size: 1rem;\">, <a href=\"https:\/\/www.humnutrition.com\/blog\/does-layering-spf-work\/\">SPF<\/a> can actually <\/span><a style=\"background-color: #ffffff; font-size: 1rem;\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">repel vitamin D-producing UV rays<\/a><span style=\"font-size: 1rem;\">.<\/span>\n\nFor this reason, I recommend that you consult the vitamin D foods list below to\u00a0up your levels through nutrition.\n\nBut first: how much vitamin D do you really need?\n\n<img data-dominant-color=\"413c38\" data-has-transparency=\"false\" style=\"--dominant-color: #413c38;\" decoding=\"async\" class=\"size-full wp-image-25381 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/01\/Why-vitamin-d-is-important-Health-Benefits-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman's face half in the sun, half in shadow, to illustrate the importance of vitamin D aka the sunshine vitamin\" width=\"770\" height=\"514\" \/>\n<h2>How Much Vitamin D Do I Need?<\/h2>\nThe Institute of Medicine\u2019s Food and Nutrition Board (FNB) recommends a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21443983\" target=\"_blank\" rel=\"noopener noreferrer\">daily intake of 400 to 800 IUs<\/a> of vitamin D to maintain bone health and normal calcium metabolism.\n\nHowever, this value can vary depending on your:\n<ul>\n \t<li>health status<\/li>\n \t<li>age<\/li>\n \t<li>gender<\/li>\n \t<li>geographic location<\/li>\n<\/ul>\nInternational Units, aka IUs, are widely used to measure fat-soluble vitamins based on their potency. But counting IUs may not be user-friendly to most, especially when <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-read-food-labels\/\" target=\"_blank\" rel=\"noopener noreferrer\">reading food labels<\/a> while shopping for D3-rich foods.\n\nAs a solution, the <a href=\"https:\/\/www.fda.gov\/food\/new-nutrition-facts-label\/how-understand-and-use-nutrition-facts-label\">FDA created % Daily Values<\/a> (% DV) for consumers to better understand the nutrient content for a serving of food in the context of their overall diet.\n<h2>The 10 Best Foods for Vitamin D<\/h2>\nNow, for the main attraction: What foods have high vitamin D content?\n\nThe following vitamin D foods list includes the top 10 dietary staples that pack the sunshine vitamin to boost your overall health.\n\n<em>Note: The following serving sizes, % Daily Values, and International Units (IU) are all pulled from the <a href=\"https:\/\/ods.od.nih.gov\/\" target=\"_blank\" rel=\"noopener noreferrer\">National Institutes of Health<\/a>.<\/em>\n<h3>1. Cod liver oil<\/h3>\n<ul>\n \t<li>Serving size: 1 tbsp<\/li>\n \t<li>% Daily Value: 340<\/li>\n \t<li>IUs per serving: 1,360<\/li>\n<\/ul>\nThis fish oil supplement is the easiest, quickest way to add more vitamin D into your daily diet. Consuming good food sources of vitamin D\u2014such as cod liver oil\u2014is crucial in helping your body absorb the calcium it needs to support healthy bone development and maintenance.\n\nIn combination with other calcium-rich foods, cod liver oil can <a href=\"https:\/\/www.nature.com\/articles\/boneres201641\" target=\"_blank\" rel=\"noopener noreferrer\">help offset age-related bone loss<\/a>. As an added bonus (and similar to other fish oils), cod liver oil boasts high levels of <a href=\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3 fatty acids<\/a> and vitamin A.\n<h3>2. Swordfish<\/h3>\n<ul>\n \t<li>Serving size: 3 oz<\/li>\n \t<li>% Daily Value: 142<\/li>\n \t<li>IUs per serving: 566<\/li>\n<\/ul>\nThe impressive nutrient profile of swordfish is underrated and shouldn&#8217;t be overlooked. In addition to providing more than the recommended daily value for vitamin D, <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175142\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">swordfish contains healthful micronutrients<\/a> such as potassium and selenium.\n\nHowever, this meaty fish makes for a great occasional meal (rather than a weekly dish) on account of its high mercury levels.\n\n<img data-dominant-color=\"6f6863\" data-has-transparency=\"false\" style=\"--dominant-color: #6f6863;\" decoding=\"async\" class=\"size-full wp-image-25382 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/01\/Foods-high-in-vitamin-d-Salmon-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man eating salmon, a D3 rich food\" width=\"770\" height=\"514\" \/>\n<h3>3. Salmon<\/h3>\n<ul>\n \t<li>Serving size: 3 oz<\/li>\n \t<li>% Daily Value: 112<\/li>\n \t<li>IUs per serving: 447<\/li>\n<\/ul>\nThe World Health Organization recommends eating one or two <a href=\"https:\/\/www.humnutrition.com\/blog\/sustainable-seafood-guide\/\" target=\"_blank\" rel=\"noopener\">servings of fish<\/a> per week, and it&#8217;s no secret that salmon is a great option. After all, salmon is a superfood leader for both brain and heart health.\n\nIn addition, not only is salmon one of the best foods for vitamin D, but it also provides ample amounts of:\n<ul>\n \t<li>omega-3s<\/li>\n \t<li><a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-b12-deficiency-signs\/\">vitamin B12<\/a><\/li>\n \t<li>selenium<\/li>\n<\/ul>\nImpressively, all of these nutrients <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3779629\/\" target=\"_blank\" rel=\"noopener noreferrer\">support cognitive and neurological health<\/a>.\n<h3>4. Tuna<\/h3>\n<ul>\n \t<li>Serving size: 3 oz<\/li>\n \t<li>% Daily Value: 39<\/li>\n \t<li>IUs per serving: 154<\/li>\n<\/ul>\nEating tuna (canned in water and drained) is a great, portable, high-protein snack option. And, like most fish, tuna provides additional perks in addition to its status as a food high in vitamin D.\n\nWhen eaten regularly, tuna can support:\n<ul>\n \t<li>healthy blood pressure<\/li>\n \t<li>immune health<\/li>\n \t<li>vision<\/li>\n \t<li>strong bones<\/li>\n<\/ul>\n<em>PSA: If you&#8217;re plant-based or simply don&#8217;t love fish, <a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-rest\/\">rest<\/a> assured that not all of the best foods for vitamin D come from the sea. The next options on this list are for you!<\/em>\n<h3>5. Orange Juice<\/h3>\n<ul>\n \t<li>Serving size: 1 cup<\/li>\n \t<li>% Daily Value: 34<\/li>\n \t<li>IUs per serving: 137<\/li>\n<\/ul>\nOrange juice naturally provides key nutrients including:\n<ul>\n \t<li>folate<\/li>\n \t<li>vitamin C<\/li>\n \t<li>potassium<\/li>\n<\/ul>\nSo what&#8217;s the deal with fortified juice? It&#8217;s often enriched with vitamin D and calcium to help maximize nutrient absorption.\n\nHowever, there&#8217;s significant debate on whether or not juice is healthy. However, when consumed in moderation, fortified juice can provide a simple, refreshing way to start your day with vitamin D.\n\n<img data-dominant-color=\"877364\" data-has-transparency=\"false\" style=\"--dominant-color: #877364;\" decoding=\"async\" class=\"aligncenter wp-image-17335 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/01\/Drink-Milk-Vitamin-D-Foods-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman drinking fortified milk to have more foods high in vitamin D\" width=\"770\" height=\"514\" \/>\n<h3>6. Milk + Yogurt<\/h3>\n<ul>\n \t<li>Serving size: 1 cup<\/li>\n \t<li>% Daily Value: 29-31<\/li>\n \t<li>IUs per serving: 115-124<\/li>\n<\/ul>\nFortified milk is the poster child for healthy bones, as it contains added vitamin D. Additionally, <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-make-nut-milk\/\" target=\"_blank\" rel=\"noopener\">plant-based milk options<\/a> are often fortified with vitamin D to mirror the amount found in fortified cow\u2019s milk.\n\nNot a fan of milk in general? Then substitute yogurt on your vitamin D foods list and buy that instead. With six ounces of fortified yogurt providing 20 percent of the recommended daily value, it makes for another good vitamin D food source.\n<h3>7. Margarine<\/h3>\n<ul>\n \t<li>Serving size: 1 tbsp<\/li>\n \t<li>% Daily Value: 15<\/li>\n \t<li>IUs per serving: 60<\/li>\n<\/ul>\nLooking for an effortless way to up your vitamin D intake? Cook with margarine\u2014but sparingly.\n\nMargarine is a butter dupe processed from vegetable oils that functions as a heart-healthy alternative to butter. Cooking your favorite veggie stir-fry with a tablespoon of margarine can help fill any vitamin D deficiencies in your diet.\n\nHowever, it&#8217;s crucial to note that some margarine brands have high contents of <a href=\"https:\/\/www.humnutrition.com\/blog\/trans-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">unhealthy trans fats<\/a>. For that reason, I don&#8217;t recommend eating more than a single tablespoon per day. (Tip: Look for \u201c0 grams of trans fat\u201d on the label.)\n<h3>8. Eggs<\/h3>\n<ul>\n \t<li>Serving size: 1 large egg<\/li>\n \t<li>% Daily Value: 10<\/li>\n \t<li>IUs per serving: 41<\/li>\n<\/ul>\nAlthough one egg provides a modest 10 percent of the recommended daily value of vitamin D, it&#8217;s no secret that this food has a seriously impressive nutrient profile. Even better, it&#8217;s a staple in many standard diets.\n\nOne large egg offers:\n<ul>\n \t<li>vitamin A<\/li>\n \t<li>riboflavin (vitamin B2)<\/li>\n \t<li>pantothenic acid (vitamin B5)<\/li>\n \t<li>vitamin B12<\/li>\n \t<li>folate<\/li>\n \t<li>selenium<\/li>\n \t<li>phosphorus<\/li>\n<\/ul>\nTalk about <a href=\"https:\/\/www.humnutrition.com\/blog\/best-eggs-to-buy\/\" target=\"_blank\" rel=\"noopener\">more nutritional bang for your buck<\/a>! However, it&#8217;s worth noting that eggs contain vitamin D only in the <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a> of the yolk, so make sure not to leave them out.\n\n<img data-dominant-color=\"cdb49c\" data-has-transparency=\"false\" style=\"--dominant-color: #cdb49c;\" decoding=\"async\" class=\"aligncenter wp-image-17313 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/01\/Fortified-Cereal-Vitamin-D-Foods-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Young woman eating fortified cereal, a good food source of vitamin D, with berries\" width=\"770\" height=\"514\" \/>\n<h3>9. Fortified Cereal<\/h3>\n<ul>\n \t<li>Serving size: \u00be-1 cup<\/li>\n \t<li>% Daily Value: 10<\/li>\n \t<li>IUs per serving: 40<\/li>\n<\/ul>\nFortified cereals with vitamin D have boosted nutrient profiles to make nutrient intake convenient <em>and<\/em> tasty. This fortification is particularly <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4488767\/\" target=\"_blank\" rel=\"noopener\">suited for American diets<\/a> that also tend to lack calcium and iron (among other crucial nutrients).\n\nIt\u2019s like having your <a href=\"https:\/\/www.humnutrition.com\/blog\/cereal-addict-grocery-intervention\/\" target=\"_blank\" rel=\"noopener\">favorite childhood comfort food<\/a> modified to be healthier\u2014but there&#8217;s a catch. Fortified cereals often use their healthy nutrient claims to hide unhealthy amounts of added sugar in their product.\n\nTo ensure you&#8217;re following a well-balanced diet, keep an eye on serving sizes and your overall daily sugar intake.\n<h3>10. Swiss Cheese<\/h3>\n<ul>\n \t<li>Serving size: 1 oz<\/li>\n \t<li>% Daily Value: 2<\/li>\n \t<li>IUs per serving: 6<\/li>\n<\/ul>\nAlthough it may make only a slight contribution towards your daily vitamin D consumption, you can easily add a slice or two of Swiss cheese to other D3-rich foods. For example, add an ounce to your egg scramble or as a side to canned tuna to add up those IUs.\n<h2>Final Thoughts<\/h2>\nIn sum, we always recommend aiming to get your recommended daily dose of nutrients primarily through your diet. Fortunately, there&#8217;s a decent chance that you already eat some of the best foods for vitamin D including in this list.\n\nHowever, if you don&#8217;t favor these foods high in vitamin D\u2014or if your levels still fall short\u2014you can always opt for a vitamin D supplement like HUM&#8217;s vegan D3, <a href=\"https:\/\/www.humnutrition.com\/product\/8\/here-comes-the-sun\" target=\"_blank\" rel=\"noopener noreferrer\">Here Comes the Sun<\/a>.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/8\/here-comes-the-sun\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/cd140980-7edd-11f0-9bbf-b16a32b66e89.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Here Comes the Sun\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.7\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t508 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Here Comes the Sun<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports the immune system + boosts mood\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$15<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Need to boost your levels of the ever-important sunshine vitamin? Below, Gaby Vaca-Flores, RDN, lists the 10 best foods for vitamin D. Vitamin D\u2014aka the sunshine vitamin\u2014is incredibly important for many aspects of human health. However, since vitamin D deficiency is very common, we should look for ways to boost our levels. Keep reading to [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":17334,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[7491,7492,399,400,1298,60],"coauthors":[21928],"class_list":["post-17305","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-eggs","tag-fish","tag-fish-oil","tag-omega-fatty-acids","tag-uv-rays","tag-vitamin-d"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 10 Best Foods for Vitamin D to Boost Your Diet | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"As important as vitamin D is, nearly half of all Americans have a deficiency. 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