When people start talking about vitamin D, most people feel that they cannot do without salmon in the winter. But the truth is completely different, this vitamin is also hidden in foods that seem inconspicuous, but contain much more of it than a portion of expensive fish.
When talking about vitamin D, most people automatically point to salmon. But this popular argument has been no longer valid for some time. There are foods that have this even more. You can also find many of them in the store or have them in your fridge at home. Vitamin D is not just a “sunshine” vitamin. It helps immunity, bones, muscles and overall vitality. And it is in autumn and winter that its intake becomes essential for the body.
On video fromCheck out Healthline on YouTube for tips on healthy foods containing vitamin D:
Dried mushrooms: a natural concentrate of the sun
It may sound like a joke, but common dried mushrooms, especially shiitake, are surprisingly high in vitamin D. Mushrooms work a bit like human skin, when exposed to light they make vitamin D2 that the body can use. they can even have several times what a serving of salmon offers. If you have them from your own garden or from the forest, dried in the sun, the vitamin D content goes up even more. Adding a handful to a soup, risotto or sauce is the easiest way to replenish your supply.
Cod liver oil: a good old favorite
You may not have loved it as a child, but the reason our grandmothers kept recommending it is simple. Cod liver oil is one of the richest sources of vitamin D ever. A small teaspoon a day is enough and you have met the absolute majority of the recommended dose. In addition to vitamin D, it also contains vitamin A and healthy omega-3 fatty acids, so it is a little nutritional treasure. Today, there are also variants in capsules, which will make it easier for those who are not used to the taste of the oil.
Sardines: a small fish with a huge impact
We stay with fish, but change the main favorite. Sardines, whether fresh or in good quality oil, often contain more vitamin D than salmon. In addition, they are affordable, do not require long preparation and, thanks to the fact that they are eaten with bones, they also supply calcium to the body. If you put them on toast, add them to pasta or just eat them with a fresh baguette, you will not only supplement your body with vitamin D, but also a good dose of protein.
“A simple rule applies to sardines, work quickly and gently. All you have to do is clean them briefly, sprinkle with lemon and add a pinch of sugar, which nicely softens the saltiness. It’s a small thing, but it does wonders for their taste,” says chef David Šlapák.
Salmon is great, no doubt about it. But if you want to supplement vitamin D in a more varied way, dried mushrooms, sardines or classic cod liver oil are options that are worth having at home. They come in handy especially in periods when we see less of the sun than we would like and the body needs vitamin D more than usual.
