Vitamin D plays an important role in our health, and sometimes the best source of the vitamin can come from the food we eat (especially when we’re a little low on the sun here in the UK). When we think of this important nutrient, foods like milk, yoghurt, cereals and other fortified products can come to mind. But what can be overlooked is that these aren’t the only sources of vitamin D, and they’re not necessarily the best, either. An effective way to ensure you’re getting the vitamin, aside from daily sunlight exposure which helps your body produce it (but can be tough to find in the UK from October to March) and a vitamin D supplement (which the British Heart Foundation recommends most), is through eating oily fish. But with so many types of fish out there, which ones should we be choosing for a good dose of vitamin D? La Cucina Italiana asked nutritionist Nicoletta Bocchino for her thoughts.

The best vitamin D in food

Vitamin D deficiency is surprisingly common, and there are only a handful of foods that naturally provide it. “Some of the richest sources of vitamin D include salmon, herring, sea bass, mackerel – especially salted mackerel – and tuna,” explains Nicoletta. “Smaller fish like sardines are also excellent because they carry a lower risk of pollutants and can be eaten whole, skin-on, which means more healthy fats.”

How much vitamin D to take from food daily

According to the Smartfood Programme at the European Institute of Oncology in Milan, eating around ten small sardines is enough to meet your daily vitamin D requirement, which is 15 micrograms for adults. A study from Boston University backs this up, noting that these fish are packed with Omega-3s, which are fantastic for heart and brain health. These healthy fats also make it easier for the body to absorb vitamin D, a fat-soluble nutrient, enhancing its benefits. So, adding fish to your diet regularly can help maintain proper levels of this vital vitamin.

Canned sardines vs fresh sardines: which is better?

Sardines are a great option whether as a main course or as an addition to appetisers, pasta, or salads. If you’re short on time, canned sardines can be a convenient alternative to fresh. “In just 100 grams of canned sardines, you get 4.8 micrograms of vitamin D, which is easily absorbed by the body thanks to the Omega-3s and other polyunsaturated fats they contain,” says Nicoletta.

Try some of our favourite sardine recipes below.

What to pair with sardines

Whether you go for fresh or canned sardines, pairing them with foods rich in magnesium and vitamin K2 can help boost your vitamin D intake and support bone health. Good options include leafy greens like spinach and raw artichokes, as well as seeds and nuts such as flaxseeds, pumpkin seeds, almonds, pine nuts, and macadamia nuts. Foods high in vitamin K2 – think broccoli, fennel, cabbage, and even kiwi – are also great additions to your meal for an extra health kick.

So, the next time you’re planning a meal, don’t forget about these small but mighty sources of vitamin D – they’ll do wonders for your wellbeing, especially during the darker, colder months.

This story originally featured on lacucinaitaliana.it