Friday, May 22nd 2026
Getting vitamin D with certain foods can help your body absorb nutrients better. These include fatty foods like fatty fish, avocados and olive oil.
According to Health, vitamin D is needed to maintain strong bones, good mood and a healthy immune system. Therefore, you should include these foods in your daily diet.
Vitamin D is a fat-soluble vitamin. This means that the vitamin is better absorbed in the gut when taken with fatty foods.
Oily fish, such as salmon, tuna and mackerel, contain heart-healthy fats that can help absorb vitamin D. Many of these fish are also sources of vitamin D.
A 2015 study found that absorption of vitamin D3 was 32 percent higher in people who took it supplement with a high-fat meal than in those who took it with a low-fat meal. The researchers noted that changes in the type of fatty acid did not affect vitamin D levels.
Studies have shown that taking vitamin D with olive oil can improve absorption.
Olive oil is commonly considered one of the healthiest oil options because it is made up mostly of heart-healthy monounsaturated fats.
Olive oil has many benefits, including improving the health of intestines, providing antioxidants and reducing the risk of heart and blood vessel diseases. Olive oil is also an important part of the Mediterranean diet, a popular plant-based diet that is heart-healthy.
Eating meals cooked in olive oil while taking a vitamin D supplement can help your body absorb the vitamin properly. Some mild vitamin D supplements are also made with olive oil to improve absorption.
Nuts and seeds are another source of healthy fats that can help your body absorb vitamin D better. Nuts and seeds are rich in nutrients, vitamins, fiber, healthy fats and antioxidants. Studies have also shown that they can reduce the risk of heart disease, cancer and death in general.
Examples of nuts and seeds include peanuts, almonds, cashews, sunflower seeds and chia seeds. Butter made from these nuts (such as peanut butter or almond butter) can also be a healthy fat food option.
The amount and type of fat found in each nut or seed varies. Nuts high in fat include walnuts, almonds and hazelnuts. However, the type of fatty acids (such as saturated vs. unsaturated) found in each also varies. Polyunsaturated fats are considered healthier than saturated fats.
Talk to your doctor or nutritionist to find out which nuts or seeds might be best for you.
Avocados are another source of healthy fats that can help your body better absorb vitamin D. Avocados are rich in vitamins and nutrients, as well as healthy fats. unsaturated.
This can help maintain healthy blood cholesterol levels and support the body’s absorption of vitamins. Many studies have shown that regular consumption of avocados supports cardiovascular health, weight control, and aging.
Full-fat dairy products, such as some types of cow’s milk, cheese, and yogurt, are an excellent option for fatty foods that help absorb vitamin D.
These products contain all the natural fats from milk and are often higher in calories than skim or low-fat dairy products, made them a more saturated choice. Research has shown that full-fat dairy products can help maintain heart health.
Dairy products are often fortified with vitamin D to prevent low vitamin D levels.
Can any food or dietary supplement reduce vitamin D absorption?
Some foods and supplements may reduce vitamin D absorption. High-fiber foods, such as beans, certain grains and some vegetables and fruits are known to reduce the absorption of vitamin D in the gut. High-fiber foods move through the intestines faster, giving your body less time to absorb nutrients.
A 2017 study found that people who ate at least 20 grams of fiber per day had lower vitamin D levels than those who followed diets with less fiber.
If you’re on a high-fiber diet, be sure to separate the amount of vitamin D from that of fiber. Other supplements can also affect vitamin D absorption, such as high doses of vitamins E and K, iron, and calcium.
If you are taking high doses of any of these supplements or eating foods rich in these nutrients, talk to your doctor.
Source: prizrenpost
