During the coldest season of the year when we are less exposed to the sun, the synthesis of vitamin D in our body is considerably reduced, therefore, it is essential to incorporate it into the diet. we show you 11 foods that help you increase your intake of vitamin D in winter, and the best recipes to consume them.
Conger eel, ideal for obtaining protein as well as vitamin D
Conger eel is a fish rich in quality protein for the body that can offer us a good proportion of vitamin D, specifically 22ug per 100 grams.
In this season the fresh conger eel finds its best season and we can easily get it, as well as at a good price-quality ratio in the Mediterranean.
We recommend preparing a stew, a fish soup or a classic fish with tomato with conger eel.
Smoked salmon, easy to incorporate into various dishes
The smoked salmon It is an alternative that we can get throughout the year and easily incorporate into different preparations. It constitutes a concentrated source of vitamin D and at the same time, provides healthy fats and high-quality proteins.
Offers 19 micrograms of vitamin D per 100 grams, and we can use it to make stuffed endives, snow peas with smoked salmon, a creamy sauce for pasta, a salmon and cheese terrine or some very easy-to-prepare pizzetas.
Oysters, a shellfish concentrated in vitamin D
The oysters They are among shellfish, an excellent source of vitamin D that we can incorporate into our regular diet all year round but that is especially useful during these months.
With oysters we can add around 3 micrograms of this nutrient per 100 grams and prepare some pappardelle with seafood, a sauce for meats or, some gratin oysters that at the same time incorporate cheeses that also provide vitamin D to the body.
Fresh sardines, or canned for convenience
The sardine is a blue fish that we can easily find fresh, especially with the end of winter and the beginning of spring offering us 8 micrograms of vitamin D per 100 grams.
It is a very versatile and accessible fish that we can get fresh or use canned to make, for example, baked sardines with parsley, sardine rolls with vegetables, microwave-roasted sardines, a pickle or a very easy and quick salad.
Horse mackerel, caramel or mackerel, perfect for these months
An easy-to-get and cheap fish that begins its season during these months of the year, especially with the beginning of spring, is horse mackerel, caramel or mackerel, a source of omega 3 and vitamin D in amounts that are around 16 micrograms per 100 grams.
With mackerel we can make a very tasty empanada, a marinade or mackerel on the back.
Egg and egg yolk to prepare various dishes
The egg, especially the egg yolk, is a concentrated source of vitamin D and provides about 2 micrograms of this nutrient per 100 grams.
The best thing is that it is a food very easy to get and versatilebeing able to prepare sweet dishes such as pancakes or sugar-free pastries, to salty and very healthy preparations such as a vegetable mug cake, an omelette, baked eggs with zucchini, or cloud eggs or cloud eggs to serve with fresh vegetables .
Cheeses: ideal for incorporating calcium in addition to vitamin D
The cheeses as well as the egg, are excellent foods for vegetarians looking to incorporate vitamin D into their regular diet.
In this case, they also allow us to incorporate calcium into our dishes, with cured and semi-cured cheeses being the ones that offer the highest concentration of vitamin D, being able to reach 2 micrograms of this nutrient per 100 grams.
With cheeses We can make a gratin pepper, some extra crispy potatoes with Parmesan cheese, some quesadillas or a light cheesecake or fitness cheesecake, perfect for dessert.
Milk and yogurt perfect to consume all year round
Both milk and yogurt can offer around 1.5 micrograms of vitamin D per 100 gramsresulting in foods that at the same time provide quality protein, calcium or potassium.
With high water content These foods can contribute to the hydration of the body during the winter, also helping us to incorporate vitamin D through dishes such as: a bircher muesli with yogurt, a very comforting quinoa with milk or rice pudding, or stuffed oranges perfect for this season .
Mushrooms and mushrooms recommended for vegans
To incorporate vitamin D during the winter at the usual table in a vegan diet, fungi and mushrooms are a highly recommended alternative, offer from less than a microgram to 10 micrograms in some wild mushrooms such as the chanterelle that receives a large amount of solar radiation.
With fungi and mushrooms We recommend, for example, a scrambled egg, a sautéed or an ideal risotto for this season.
Herring, source of omega 3
Herring, especially fresh, is an excellent alternative to add vitamin D to the usual diet in amounts that are around 27 micrograms per 100 grams.
your version preserved or canned It can also help us incorporate this micronutrient into the usual table, although in smaller proportions, and we can easily get it.
With herring we can prepare a salad, a soup or a toast to enjoy all year round.
Enriched cereals, very versatile and accessible
Many breakfast cereals or other whole grains are currently enriched with vitamin D and can provide up to 8 micrograms per 100 grams.
With these we can prepare a breakfast, a granola or a smoothie bowl, as well as some cookies, and easily add vitamin D to our dishes to cover the daily quota.
These are 11 Foods That Can Help You Get More Vitamin D During Winter and different recipes to incorporate them into the usual diet.
In Vitónica | The best foods to get vitamin D in your diet if you are vegan
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