Follow us


Vitamin D: the foods that are richest in it and how to integrate it in the diet

vitamin d

Vitamin D is a fundamental nutrient for strengthening the immune system and bones. Let’s find out the foods that contain it and how to integrate it into the diet.

Vitamin D is present in many foods and, thanks to the qualities it offers to the body, it is very important to take it in the right quantities. There are different types of this vitamin, each belonging to its group, and each with specific properties. Among its many benefits, in addition to helping the immune system, it prevents osteoporosis and childhood rickets. However, we must know that one of the main sources, which also helps us to synthesize and store this vitamin in an important way, is the sun. Now let’s see what foods it is in and what needs to be done when there is a shortage.

Where is the most vitamin D found?

Among the foods richest in vitamin D we can certainly find castor oil, fatty fish such as salmon or mackerel, oysters, shrimps, yogurt, fatty cheeses. But also butter, egg yolk, liver meat and mushrooms, which today are the only natural vegetable supplement of vitamin D.

vitamin d
Photo source:

To assimilate the right quantities of vitamin D you can consume certain types of products or use specific supplements that help us integrate it into our diet.

In fact, it must be said that nutrition alone does not guarantee a complete intake of vitamin D, for this reason, in addition to exposure to the sun , a great help comes from taking targeted supplements. In this case, however, it is good to consult your doctor first.

Foods that contain vitamin D: useful tips

As we have seen, even though there are several foods rich in this vitamin, it may not be so easy to integrate it into your diet. In fact, vegan or vegetarian subjects cannot consume most of the foods we have previously listed. However, we must know that even in this case there are solutions. In fact, there are specific foods that are enriched with vitamin D precisely to prevent this deficiency. These include various types of plant milk , including soy, and many cereals or oatmeal.

Vitamin D: deficiency and problems

Today , vitamin D deficiency is quite widespread, both due to the fact that we spend too much time at home, and not under the sun, and because we no longer consume certain foods. The situation then worsens in the winter , or in any case when there is bad weather. In any case, however, vitamin D deficiency is very dangerous, especially because it has no symptoms, so you may notice the problem too late.

The most common risks, given that vitamin D is essential for bones, are osteoporosis , rickets, both in children and adults, and even severe bone fractures. In any case it is possible to integrate vitamin D through the diet and the consumption of specific foods. The Italian Nutrition Society explains which are the right quantities to assimilate and which foods contain vitamin D. Let’s try to understand it together.

Cover photo source:

Riproduzione riservata © - WT

Most read