Vitamin D

3 Easy & Delicious Ways to Increase Your Vitamin D

Crispy, Vitamin D Rich Lard on a Foggy Knob Farm Ham

Crispy, Vitamin D Rich Lard on a Foggy Knob Farm Ham

If you’re like most people, you’ve had your Vitamin D levels tested and been told they’re too low. These days, doctors and alternative health specialists are promoting supplementation of Vitamin D even without testing. But are our levels really too low? Do we really understand what we are doing to our bodies when we supplement with one isolated nutrient like Vitamin D3?

But the truth is, the answers to these questions are really not known.

Modern science is learning new things all the time. What I can tell you is that the high levels of Vitamin D recommended by doctors and the Vitamin D Council are not based on good science. And the recommendations do not consider other nutrients, usually called “cofactors”, that may be needed for our bodies to manufacture and absorb Vitamin D.

Fortunately, there are a number of tasty ways to get Vitamin D in your diet without supplements.

I’m a big fan of Cod Liver Oil. I suppose this could be considered a supplement. Because it is a “whole food” though, it includes natural co-factors like Vitamin A, so I don’t consider it a supplement but, rather, a superfood. I usually purchase a few bottles of good quality cod liver oil for my family to help keep our Vitamin D levels up in the winter months and to chase away colds and flu. But not everyone considers cod liver oil delicious.

There’s sunshine, of course.

But your body’s ability to make Vitamin D from the sun goes down in the winter.

These are the easiest and most delicious ways I have found to increase vitamin D levels naturally...


From pigs raised outdoors with sunshine is an excellent source of Vitamin D. Lard was traditionally used in baking, for frying chicken, or melted over sauteed veggies.

I still remember the pie crusts my grandmother made with lard. Those pie crusts were lovely, flaky, and rich and grandma always insisted on making them with real lard.

I use lard in biscuits and for frying eggs & potatoes. Lard is a great substitute anywhere olive oil is used. I know people who make mayonnaise with it.

There’s also a nice amount of lardy goodness on the edge of pork chops & roast, in breakfast sausage, and ham!


Of the wild-caught variety. Salmon is a great source of Vitamin D and very tasty too! It can be hard to get fresh or frozen and to know if the source is free of radioactivity or mercury. But when purchased from a trusted source, it is a wonderful treat!

It is rare for me to cook salmon. It is very hard to find here in East Tennessee. When I do buy it, I usually keep it simple with lemon, garlic, and dill over a bed of lightly steamed spinach. Or to stretch it, salmon chowder is a wintertime favorite.

Canned salmon is also an option for the budget conscience. I have used it for quick salmon patty lunches for many years.


As if you or I needed another reason to eat bacon. Bacon from the forest raised Iberian pig of Spain is purported to have a whopping 3600 IU of Vitamin D per 100 grams! That’s about ¼ lb of bacon. I could eat that myself in one sitting.

There are certainly other sources, mostly for Vitamin D. But these 3 are my favorites!

Are you looking for more natural, safe ways to keep your D levels up this winter?

Why not try some Foggy Knob Farm Forest Raised Pork? Just click this link to find out how you can get some!