According to nutrition experts, choosing the right cooking method not only helps retain vitamin D but also optimizes the benefits for bones.
According to the Cleveland Clinic Health System (USA), vitamin D plays an essential role in calcium absorption, a factor that determines bone density and strength. Prolonged vitamin D deficiency can increase the risk of osteoporosis, especially in the elderly.
So how to eat fish to keep vitamin D?
Nutrition studies show that vitamin D is a fat-soluble vitamin and is quite sensitive to high temperatures. Therefore, the processing method directly affects nutrient content:
Prioritize steaming or light grilling: These are two methods that help retain more vitamin D than deep frying or cooking for too long.
Limit high-temperature frying: High temperatures for a long time can partially break down vitamin D.
Eat the whole fish skin: The skin contains a lot of fat, an environment that helps vitamin D to be retained and absorbed better.
Combine healthy fats: Using fish with olive oil or nuts helps increase vitamin D absorption in the body.
According to nutritionist Dr. Jo Ann Manson - Harvard Medical School, supplementing with vitamin D-rich foods such as fatty fish (salmon, mackerel) combined with proper processing can "help improve bone health and reduce the risk of fractures in adults.
Notes when using
Although fish is very good, users should diversify food sources and avoid eating too salty or processing too many spices. In addition, reasonable sun exposure is still an important natural source of vitamin D.
