Vitamin D plays important roles in the body, especially in absorbing calcium and maintaining bone health. The nutrient is also related to the proper functioning of the immune system and mood regulation.
The 5 best foods for those who want to consume more vitamin D
Vitamin D plays important roles in the body, especially in absorbing calcium and maintaining bone health. The nutrient is also related to the proper functioning of the immune system and mood regulation. Although the body produces vitamin D...
In some cases, supplements are used to correct insufficient levels, always in accordance with professional guidance. Nutritionists interviewed by Martha Stewart's website highlighted five foods that can contribute to the consumption of vitamin D.
- Mushrooms Mushrooms are among the plant-based sources of vitamin D, especially when they have been exposed to sunlight or ultraviolet radiation.
- This happens because they contain ergosterol, a substance that can be converted into vitamin D after exposure to UV rays.
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Although the body produces vitamin D mainly when the skin is exposed to ultraviolet B (UVB) radiation, food can also help supply the nutrient. In some cases, supplements are used to correct insufficient levels, always in accordance with professional guidance.
Nutritionists interviewed by Martha Stewart's website highlighted five foods that can contribute to the consumption of vitamin D.
1. Mushrooms
Mushrooms are among the plant-based sources of vitamin D, especially when they have been exposed to sunlight or ultraviolet radiation.
This happens because they contain ergosterol, a substance that can be converted into vitamin D after exposure to UV rays.
According to nutritionist Nicole Roach, mushrooms also provide antioxidants and B vitamins. These nutrients participate in processes such as cellular protection, energy metabolism and DNA synthesis.
2. Fatty fish
Salmon, trout, herring, sardines and mackerel appear among the main natural sources of vitamin D.
These fish are also rich in omega-3 fatty acids and provide high-quality protein. Omega 3 is associated with cardiovascular health, while proteins contribute to the maintenance of muscle mass.
Sardines and some types of salmon can also provide calcium, a mineral that works together with vitamin D to maintain bone health.
3. Milk
Known primarily as a source of calcium, milk can also provide vitamin D, especially when fortified with the nutrient.
The combination is important because vitamin D helps the body absorb calcium.
"Milk is also a good source of protein, phosphorus, potassium, vitamin B12 and vitamin B6", says nutritionist Luciana Soares.
4. Egg yolk
Egg yolk also contains vitamin D and can contribute to your daily intake of the nutrient.
"Egg yolk is considered an excellent source of vitamin D," says Nicole Roach.
It also provides unsaturated fats, choline and antioxidants, nutrients involved in different functions of the body.
5. Beef liver
Beef liver naturally contains vitamin D, although in smaller quantities than foods such as fatty fish.
The food also provides vitamin A and proteins. Vitamin A plays an important role in vision, while proteins help in the maintenance and formation of muscle mass.
What is the main source of vitamin D?
Exposing the skin to sunlight continues to be one of the main ways in which the body produces vitamin D. UVB rays trigger a process that allows the synthesis of the nutrient in the body.
The quantity produced may vary according to factors such as time, season, geographic location, skin tone, age and exposure time. Therefore, nutrition and, when necessary, supplementation can be part of the strategy to maintain adequate vitamin D levels.
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