Vitamin D for longevity!

One of the recommendations you've likely encountered while researching how to boost immunity is to increase your intake of vitamin D. Sunlight is, of course, the most important source of vitamin D. Experts say that around twenty minutes of sun exposure per day is needed to meet the body's vitamin D requirements. With fewer sunny days and spending more time indoors, it's important to pay special attention to ensuring an adequate intake of vitamin D. You can take it as a dietary supplement to strengthen your immunity, or you can incorporate more foods rich in vitamin D into your diet. It's especially important to ensure sufficient vitamin D intake for children, and it's advisable to ensure that exposure to sunlight at least partially compensates for autumnal nutrition. Here's an overview of foods rich in vitamin D that should definitely be included in autumn and winter menus.

Blue and fatty fish such as sardines, anchovies, tuna, mackerel, trout, and salmon are probably the first association with vitamin D. Make sure to include them in your menu at least once a week.

Mushrooms are rich in vitamin D, hence they are called a vegetarian source of vitamin D.

Dairy products and milk are a rich source of vitamin D, with milk containing a higher percentage of fat being richer in vitamin D.

Eggs, specifically egg yolks, contain a large amount of vitamin D, and the sunshine vitamin is also found in liver. In addition to strengthening your immunity with sufficient intake of vitamin D, vitamin D enhances skin resilience and aids in the treatment of some skin conditions. Interestingly, people with lighter skin tones produce vitamin D twice as fast as those with darker skin tones. Similarly, children produce vitamin D faster than adults. However, at a time when sun exposure is decreasing and viruses and infections are increasing, it's certainly advisable to increase your intake of vitamin D.