Did you know that the human body can make its own source of vitamin D from sunlight? But for most of us, it’s not enough to get from natural sources alone. That’s because as humans continue to spend more time indoors and live in areas with less sunlight, we have a harder time getting enough vitamin D. Because our bodies can only produce so much of it on their own, many people need to take supplements or eat foods rich in this essential vitamin to maintain healthy immune systems. Luckily, there are plenty of ways to get more vitamin D -- but they may not be easy. Vitamin D is found in very few foods and is difficult for the body to absorb. Fortunately, there are several ways you can boost your levels and boost your immune system as well as reduce your risk of contracting a number of diseases including cancer, heart disease and autoimmune diseases by following these 5 tips:

Thinking about getting a flu shot? 

While vaccines are the best way to protect against contracting the flu, there are also other ways to increase your chances of staying healthy during the upcoming winter season.

In general, people need at least 600 IU of vitamin D per day to maintain good health. However, some studies have suggested that as many as 42 percent of Americans might have low levels of this essential vitamin. In response, researchers and nutritionists have begun recommending that people increase their intake of Vitamin D.

1. Spend time in the sun 

Vitamin D is often called the "sunshine vitamin" because the sun is one of the best places to get this nutrient. Your skin contains a form of cholesterol that acts as a precursor to vitamin D. When this compound is exposed to UV-B rays from the sun, it turns into vitamin D. In fact, vitamin D from sunlight can be twice as effective as vitamin D from food or supplements.

However, the amount of vitamin D your body can produce depends on many variables.

To get more Vitamin D in your diet, there are many simple things you can do. Here are five tips for increasing your daily intake of Vitamin D.

2. Eat oily fish and seafood 

Fatty fish and seafood are among the most natural foods rich in vitamin D. In fact, a 3.5-ounce (100-gram) serving of canned salmon can provide up to 386 IU of vitamin D, or about 50% of the RDI (11).

The exact vitamin D content of seafood can vary depending on the type and species in question. For example, some studies show that farmed salmon may contain only 25% of the amount of wild-caught salmon (12Trusted Source).

Other types of fish and seafood rich in vitamin D include: 







Many of these foods are also high in heart-healthy omega-3 fatty acids.

3. Eat solid food 

Because few foods usually contain vitamin D, this food is added to cooking in a process called the intensive process. However, you should keep in mind that the availability of vitamin D-fortified food varies by country, and the amount added to food may vary by brand and type.

Some common strengthening products include: 


plant-based milks such as soy, almond, and hemp milk 

Orange juice 

corn is ready to eat 

some types of yogurt

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