Vitamin D Deficiency and Diet

The vitamin D that we get from the sun contributes to the proper functioning of the immune system and strengthens the bones. According to research, however, and even though Greece for example has plenty of sunshine, half of Greeks have a deficiency or lack of vitamin D. Proper nutrition, however, with products rich in vitamin D can provide your body with sufficient amounts.

What to include in your diet:

Liver
Doctors recommend that those with iron deficiency should include liver in their diet. The liver is rich in vitamin D and its consumption is recommended for those who are lacking or deficient.

Eggs
They are a good source of vitamin D, a food that can easily be included in the daily diet. Eggs are also high in protein, which is why they are considered even more nutritious. Only those who have high cholesterol levels need to be careful, but this does not mean that they can not consume them. Just be cautious with the quantities.

Fatty fish
Fatty fish, which are rich in omega-3 fatty acids, are also high in vitamin D. Mackerel, salmon, trout, tuna and sardines, either way they are cooked, contribute to the intake of vitamin D.

Milk
Milk is also rich in vitamin D, and even more so if it is fortified with it. This also applies to soy milk or almond milk.

Mushrooms
Mushrooms, especially dried mushrooms, are considered one of the best sources of vitamin D, because they are exposed to sunlight, which is then converted into vitamin D. In other words, they function just like the human body.

Cheese
Feta and some other types of cheese, such as ricotta, are rich in vitamin D. But you need to pay attention to the quantity because most cheeses are rich in fat.

Yoghurt
Yoghurt, if enriched with vitamin D, is a very good choice to strengthen your body with it.

Cereals
Fortified cereals are a great source of vitamin D. In combination with milk at breakfast, one can meet a large percentage of his daily needs for vitamin D. It is better to avoid cereals with added sugar, chocolate and dried fruits and to prefer those that are low in fat and rich in fiber.