Dr. Badyal often says: "motion is lotion". Get moving, it helps those joints get the lubrication they need, and it helps in recovery. At this time of year, new years resolutions run rampant, and everyone seems to have a new found love for exercise and well-being. The many benefits of Vitamin D are well documented. Not the least of them is the fact that it helps you feel better, and when you feel better and more positive you're more likely to keep up that exercise regimen.   One of the many questions we get this time of year is how to increase that Vitamin D intake.

The proper amount of vitamin D is important for keeping your bones and immune system strong. During the summer months when you are able to get out and soak up the sun, a major source of vitamin D, you don't have to worry as much about getting your daily dose. However, if you find yourself trapped inside most days because of the cold, rainy weather of the Vancouver winter, you need to find other sources to maintain your body's vitamin D requirements. Luckily, there are four dietary sources that are rich in vitamin D that you can add to give you the amounts you need.

Slice Up a Hard-Boiled Egg for Your Salads

If you enjoy having a salad for lunch or as a side with your evening meal, consider slicing up and adding a hard-boiled egg. Not only does it taste good and increases the salad's protein, but it also adds 7% of the recommended daily intake for vitamin D.

Take a Teaspoon of Cod Liver Oil Every Morning

Although the name sounds anything but tasty, cod liver oil is an extremely rich source of vitamin D. Just one teaspoon of the oil contains 83% of your body's daily needs. When taken in the morning, you have most of what you need for the day. If the taste puts you off from taking a dose, you can either mix it with a packet of artificial sweetener or buy gel caps at your local pharmacy or department store.

Add Sautéed Portobello Mushrooms To Your Meal

While Portobello mushrooms are known for their delicious, meaty flavour, they also provide an excellent source of vitamin D. Just one cup of chopped up mushrooms contains 64% of what your body needs a day. To prepare, sauté the mushrooms in a teaspoon of real butter. Since vitamin D is a fat-soluble vitamin, the butter's fat helps you properly digest and absorb the vitamin D.

Eat 3 Ounces of Tuna Fish Packed In Oil for Lunch

When planning on your lunch menu, consider having tuna fish. Three ounces of tuna fish contain 38% of your daily dietary requirements. Make sure you use the fish packed in oil, since this extra fat helps you absorb the vitamin. You can also increase your lunch's value of vitamin D by making tuna salad with an egg added to the mixture.

Incorporating one or more of the above foods in your daily diet can give you the vitamin D you need to keep your bones strong and healthy. This can also keep your immune system functioning at its peak efficiency during the winter months when the instances of colds, the flu and other illnesses increase dramatically.