It's not the easiest to find, but it's not impossible. The tips to recover vitamin D in foods in the seasons when the deficiency is felt the most. There are at least 9 of them
Don't spend money on pills and supplements. The vitamins they are all in what we eat. Not that it's new, but often you don't know where to look for them. This applies in particular to the vitamin D, the sun's vitamin. According to what emerged from the XIV Congress of the Italian Society of Osteoporosis, Mineral Metabolism and Skeletal Diseases in Italy 80% of the population is deficient. The data are from 2014 and indicate that every autumn and winter, with the lowest contribution from the sun, the situation repeats itself: less hours of light and less vitamin D in the body, greater propensity to depression (just to give an example). To increase it, just eat the right things. Here are 9.
1. Fatty fish (fresh)
Salmon, trout, tuna, mackerel and eel are all excellent. It ranges from 400 to 580 units of vitamin D, the recommended ones are 600 per day, 800 if you are over 70 years old.
2. Canned fish
If you do not have the possibility of having fresh fish, the canned one that is tuna or sardines is also fine. It is an inexpensive option and ranges from 180 to 250 units of vitamin D.
Champignons, but also morels, oyster mushrooms and chanterelles. They are an excellent vegan solution to vitamin D deficiency. They can be added to salads, soups and sandwiches. 375 units that carry a portion.
5. Orange juice
There is not only vitamin C, but also D in the juice.
6. Egg yolk
Egg yolks are rich in minerals and vitamins, including D. A whole egg contains 40 units of vitamin D, but also potassium, proteins, vitamin A, B-12 and B-6, calcium and iron.
Not in all, but if you look well on the packaging you get to the content and some have vitamin D.
8. Soy milk
It depends on the brands, but there are some with added vitamin D.
It is not just for vegetarians. It is a great source of protein, calcium, iron and obviously vitamin D.