Vitamin D3 is well recognized for its role in maintaining a healthy immune system, but the benefits of the “Sunshine Vitamin” go far beyond that. It works in the body to improve bone health, regulate mood, enhance brain health, and even keep our stress levels down by decreasing cortisol.

Although called a vitamin, D3 is considered a hormone in the human body. Not to be confused with Vitamin D2, Vitamin D3 is the active form our body uses for all its functions. There are two primary ways of obtaining this, the main being direct exposure to sunlight and the secondary being what we consume through our diet. Since sunlight is such an important part of obtaining adequate levels of Vitamin D, we see a large decrease in it through the fall and winter months. During these months, obtaining our Vitamin D through diet becomes much more important. Deficiency of Vitamin D can lead to a weakened immune system, muscle weakness, increased risk of bone damage, and a higher risk of depression. While some may be at higher risk of low Vitamin D levels, we all can bolster our own levels by what we grocery shop for and consume in our diets.

So, what are the best things to look for when grocery shopping when we want items that offer us a good dose of Vitamin D? First, we need to spot the differences between foods containing Vitamin D2 as opposed to Vitamin D3. Our body has a much harder time converting Vitamin D2 into its usable form of D3. When grocery shopping, it is in our favor to choose foods directly rich in D3. This way, we get more bang for our buck and top our levels off much quicker.

Let’s start with naturally occurring sources of Vitamin D3. We will spend most of our time in the grocery store shopping the refrigerated and frozen sections when looking for these foods. When shopping this section, we want to start in the seafood area. Here you’ll find the highest, naturally occurring sources of Vitamin D3—fatty fish. These nutritional powerhouses are the absolute best option to enhance Vitamin D3 levels when looking to obtain it through diet. Make sure when purchasing fish, you focus on the fatty versions. Here’s an easy way to remember which ones to look for if you are out grocery shopping: SMASH—Sardines, Mackerel, Anchovies, Salmon, and Herring. Not only are these fish great for topping off Vitamin D levels, but you’ll also be getting a hefty dose of Omega-3 fatty acids, an essential nutrient that helps your body utilize more D3.

Strack & Van Til sells Farm Raised Atlantic Salmon from Chile at all locations and sometimes from the Faroe Islands. Some stores also carry Wild Sockeye Salmon from Alaska, which is previously frozen and sold whole and filleted this time of year. “In the spring and summer, we carry fresh Alaskan Sockeye, Coho, and Chum Salmon from Copper River, Bristol Bay, or Prince William Sound,” states Gary Teachman, Meat Director for Strack & Van Til.

Our next stop in the grocery store will take us to the meat department. If you aren’t a fan of fish, another option you have is beef liver. Other than fish, beef liver is one of the next best sources of D3. “Strack & Van Til offers frozen beef liver at all locations, and some locations also have fresh,” said Gary Teachman.

Now you might be asking yourself, are there any “normal” foods I can eat to get more Vitamin D3? Fortunately, yes. Travel a bit further, and you will find yourself in the Egg and Dairy section. While not a top source of D3, eggs do offer a little. Being a staple in most people’s diets, this is a great option. Another staple in most people’s diets is milk. Since the mid-1900s, most milk products have become fortified with Vitamin D. Along with milk, there are a variety of fortified cereals available.

Vitamin D3 deficiency during the fall and winter months is a problem most people face every year. It is important to maintain adequate levels of this vitamin to maintain a healthy and happy body. By shopping for foods rich in D3, you can offset the limited sunlight exposure this time of year to keep your levels healthy.

Article is for informational and educational purposes only and does not constitute providing medical advice. The information provided should not be used to diagnose or treat a health problem or disease; and those seeking medical advice should consult with a licensed physician.