What Vitamin D foods are best? Top 8 recipes to get more Vitamin D!

29 Nov 2019
What Vitamin D foods are best? Top 8 recipes to get more Vitamin D!
We all know that we can load up on Vitamin D with sun exposure however is it possible to create the sun from within?

Absolutely! Read our blog and discover tips and what Vitamin D foods are best. At Italian Spoon, we also have the top 8 recipes to load up on Vitamin D.


Why is Vitamin D important?

Vitamin D is essential for bone health. It aids calcium absorption for bone mineralization which is important for bone growth and prevention of osteoporosis. It also plays an important role in musculoskeletal health and various functions of your immune, digestive, circulatory, and nervous systems.

Many Australians have low vitamin D levels, especially during winter. What are effective ways to increase Vitamin D naturally? The best way is to spend time in the sun, followed by eating foods rich in Vitamin D. I say load it up! It is almost impossible to get too much Vitamin D from sunlight and/or food alone.



What Vitamin D foods are best?

There are many healthy foods that can give you a boost of Vitamin D. Fatty fish is the highest natural food source of vitamin D with the added bonus of omega-3 fatty acids. Winning! Fish that contain the highest amount of Vitamin D are herring, mackerel, salmon, sardines, trout, halibut, sword fish, and anchovies (includes canned fish). Other great food sources include cod liver oil and egg yolks, particularly from pasture-raised or free-range eggs. Mushrooms are the only plant-based source of vitamin D. Mushrooms contain ergosterol, a pro-vitamin that converts to Vitamin D with sun exposure. Interestingly, store bought mushrooms produce even more Vitamin D when exposed to direct sunlight. Give your mushrooms a real Vitamin D boost by placing them outside under the sun, gill-side up for 2 days. Many commercially available foods are also fortified with vitamin D such as cow’s milk, orange juice and breakfast cereals.


Here are our Top 8 recipes to get more Vitamin D:


Salmon and prawns 'al cartoccio' (in paper parcel)Sicilian-style pasta con le sarde (with sardines)1. Salmon and prawns ‘al cartoccio’ (in paper parcel)
2. Sicilian-style pasta con le sarde (with sardines)





Mushroom soupRisotto with dried porcini and mushrooms3. Mushroom soup
4. Risotto with dried porcini and mushrooms





Fussili pasta with salmon and baby prawns (shrimp)Uova alla contadina (saucy peasant eggs)5. Fussili pasta with salmon and baby prawns (shrimp)
6. Uova alla Contadina (saucy peasant eggs)





Veal scaloppine 'ai funghi' (of mushrooms)Sword fish alla Siciliana7. Veal scaloppine ‘ai funghi’ (of mushrooms)
8. Sword fish alla Siciliana






Getting enough Vitamin D is important. Choosing Vitamin D rich foods and regularly spending time in outdoor activities can make all the difference to your health and wellbeing. In Italy, everyone from young children to the elderly participate in outdoor activities and exercise on a regular basis – whether be swimming at local beaches, hiking, playing sport or a ‘passeggiata’ (a leisurely walk, usually with friends and family in the afternoon or after dinner).


Cheers to modelling the Italian way of life, healthy and long!

Happy cooking X


What Vitamin D foods are best? Top 8 recipes to get more Vitamin D blog authored by Vanessa Bottaro.

Vanessa Bottaro

Founder and Owner at Italian Spoon
What is second best thing to being in beautiful Italy? Cooking and writing about Italian food, of course!

I live in Melbourne, Australia with my husband Simone and two children. They are my first love! Italian Spoon brings my second love for cooking Italian food and blogging to life and I am loving it!

I hope to inspire you to continue the tradition of Italian home cooking. Buon appetito!
Vanessa Bottaro
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