How to compensate the deficiency of Vitamin D when sun light is lacking
We all wish we could live in a country rich in sunshine accompanied by the fantastic food for a balanced diet: if that was the case, we would never be deficient in Vitamin D. Vitamin D is a soluble vitamin found in fats, very important for the development of bones, for the skin and mood, which the organism produces when in contact with sun light.
Unfortunately in many countries and even US states, shortage of sunshine creates Vitamin D deficiency, which has an impact on health and mood, with an increase of obesity and cardiovascular, metabolic and bone diseases.
Scandinavia has a real lack of sunshine for almost half the year, and fish oil and supplements are widely used, as well as the UVA lamps (simulated sunshine): since 2015 the UK has a plan which has been contemplating selling supplements at controlled prices to allow the daily intake of 10 micrograms of Vitamin D.
What if, instead of providing supplements, we’d develop a menu aimed to increase Vitamin D intake through the diet?
Mediterranean diet is certainly a start, with olive oil and bluefish (sardine, anchovy) : both are great sources of Vitamin D, vegetable or animal (by the way, bluefish is also a good source of omega 3…stay tuned for a post on this). We can then add milk and dairy, almonds, walnuts, nuts and eggs too. Even green leaf vegetables are a source, though in minor quantity.
Let’s not forget Vitamin D is thermostable, it does not disappear with heat and our organism can store it and use it when needed.
Truth is a supplement tablet is very practical, but what about pasta with sardine, a spinach and ricotta tart, a cheese tray with honey and walnut….at be360 we’d definitelyopt for these choices instead!