However, many people today still lack this micronutrient due to less sun exposure and an unbalanced diet. Among natural foods, fatty fish is considered a rich and easily absorbed source of vitamin D.
The most prominent is salmon. Just one serving of salmon about 100g can provide from 400-600 IU of vitamin D, meeting most recommended daily needs. In addition to vitamin D, salmon is also rich in calcium, phosphorus and omega-3 fatty acids, nutrients important for bone structure and immune system activity.
According to Professor Walter Willett, a nutritionist at Harvard T.H. Chan School of Public Health (USA): "Vitamin D from natural foods such as fatty fish not only helps increase calcium absorption for bones but also contributes to regulating immune responses, reducing the risk of prolonged inflammation." He emphasized that supplementing vitamin D through food is safer and more sustainable than abusing functional foods.
Besides salmon, sardines, herring and mackerel are also choices rich in vitamin D, and also contain lower levels of mercury than some large fish, suitable for many people, including the elderly.
Experts recommend eating fatty fish 2-3 times a week, prioritizing steaming, pan-frying with little oil or grilling to maintain nutritional value. For people who are less exposed to sunlight, adding fish rich in vitamin D to daily meals is considered a simple but effective solution to protect bones and strengthen resistance.
