When planning a diet, it is important to take into account several factors, such as the ingredients, their origin or the nutritional values of the foods, with the aim of making it as balanced and healthy as possible.
Vitamin D is essential in the body for multiple reasons, mainly the absorption and regulation of calcium in the blood and its contribution to good bone health in general, preventing diseases such as osteoporosis or rickets in children. . However, this is not its only benefit, vitamin D has the following advantages:
- Strengthen the immune system.
- Benefits for good muscle health.
- Prevention of chronic diseases – such as type 2 diabetes or certain types of cancer.
- Influence on mental health and mood.
- Improves cardiovascular health.
For all these reasons, including foods containing this vitamin in your dishes can be very beneficial for your health. We tell you which foods you can eat to improve vitamin D levels.
oily fish
Oily fish are one of the main sources of vitamin D. Fish such as salmon, mackerel, tuna or sardines stand out for their content of this vitamin.
In addition, these foods are one of the main sources of omega-3, which among other things reduce the risk of cardiovascular diseases, and are rich in protein.
One of the simplest recipes to assimilate all the benefits that vitamin D offers is baked salmon. To do this, you will only need a few lemons, a few slices of fish and your favorite spices.
The possibility of consuming these fish – particularly sardines, mackerel or tuna – in canned form (and with olive oil) is also a good alternative.
Yolk
Egg yolk is one of the best foods to benefit from all that vitamin D has to offer. The egg’s versatility and low price make it a perfect option for a wide range of preparations, from scrambled eggs and salads to sauces and dressings.
Dairy or fortified drinks
To increase vitamin D consumption, it is also advisable to include dairy products in the diet such as cream or cheese in their complete version (not light), since if we eliminate fats from foods, we also eliminate vitamin D, in addition to other fat-soluble vitamins like A, E and K.
There is also the possibility of drinking milk or vegetable drinks specially enriched with vitamin D, products that are already regularly found in supermarkets.
Get Vitamin D from the Sun
The body naturally produces vitamin D when bare skin is exposed to sunlight. It is advisable to tan for about 30 minutes a day at least twice a week, especially in winter, when it is more difficult to obtain this vitamin due to lack of sunlight.
