Vitamin D is considered one of the essential nutrients for bone health, immunity, and muscle function. However, benefiting from it does not depend solely on the amount consumed, but also on the body’s ability to absorb it. Recent nutritional studies indicate that taking vitamin D alongside certain foods can significantly increase its bioavailability.
اضافة اعلان
Vitamin D is classified as a fat-soluble vitamin, meaning its absorption improves when consumed with foods rich in healthy fats, as well as certain minerals such as magnesium and zinc, according to a report by the health website VeryWellHealth.
Fatty Fish
Fatty fish such as salmon, sardines, tuna, and mackerel are among the best foods for enhancing vitamin D absorption, as they contain healthy fats and omega-3 fatty acids. Some of these fish are also natural sources of vitamin D itself, offering a dual benefit.
Avocado
Avocado contains monounsaturated fats that help improve the absorption of fat-soluble vitamins. It is also a good source of magnesium, a mineral that plays an important role in activating vitamin D in the body. Avocado can be added to salads, sandwiches, or smoothies.
Olive Oil
Olive oil is one of the simplest dietary ways to support vitamin D absorption, as it provides the healthy fats required for this process. Adding a moderate amount to daily meals may enhance the body’s utilization of vitamin D, whether from food or supplements.
Nuts and Seeds
Nuts and seeds—such as almonds, cashews, chia seeds, and pumpkin seeds—provide a combination of healthy fats and magnesium. Pumpkin seeds, in particular, are rich in zinc, an essential element for converting vitamin D into its active form in the body.
Legumes
Some legumes, including black beans, red beans, and soybeans (edamame), are good sources of magnesium, making them a suitable dietary complement when consuming vitamin D as part of a balanced meal.
Yogurt
Yogurt contains a mix of fats and minerals such as magnesium and zinc, in addition to vitamin K2, which works synergistically with vitamin D to support bone health and regulate calcium distribution in the body. Its benefits can be enhanced by adding nuts or fruit.
Seafood
In addition to containing vitamin D, some types of seafood—especially oysters—are among the richest dietary sources of zinc. Shellfish such as shrimp and crab also provide fats that aid vitamin D absorption.
How Does Absorption Improve?
Nutritional studies indicate that taking vitamin D with the main meal of the day can increase its blood levels by up to 50 percent compared to taking it on an empty stomach. This is attributed to the presence of fats and supportive nutrients in the meal.
Nutrition experts emphasize that combining vitamin D with healthy fats, along with magnesium and zinc, is one of the simplest and most practical ways to maximize its benefits, whether obtained from food sources or supplements.
Al Arabiya
