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:
- Strengthening the immune system.
- Benefits for proper muscle health.
- Prevention of chronic diseases – such as type 2 diabetes or some types of cancer.
- Influence on mental health and mood.
- Improves cardiovascular health.
For all these reasons, including foods with this vitamin in your dishes can be very interesting for your health. We tell you which foods you can consume to improve vitamin D levels.
fatty fish
Fatty 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 reduces the risk of cardiovascular diseases, among others, and are rich in protein.
One of the easiest recipes to assimilate all the benefits that vitamin D offers is baked salmon. To do this, you will only need a couple of lemons, a few slices of the fish and your favorite spices.
The option of consuming these fish – especially sardines, mackerel or tuna – in their canned format (and with olive oil) is also a good alternative.
Yolk
Egg yolk is one of the best foods to benefit from everything that vitamin D can offer. The versatility of the egg and its low price make it a perfect option for a large number of preparations, from scrambled eggs or salads to sauces and dressings.
Dairy or enriched drinks
To increase vitamin D consumption, it is also advisable to include dairy products such as cream or cheese in their complete version in the diet (not light), since if we eliminate fat from the food, we also eliminate vitamin D, in addition to other fat-soluble vitamins such as A, E and K.
There is also the possibility of drinking milk or vegetable drinks especially enriched with vitamin D, products that can already be found regularly in the supermarket.
Get vitamin D from sunlight
The body produces vitamin D naturally when bare skin is exposed to the sun’s rays. It is advisable to sunbathe for about 30 minutes a day at least a couple of times a week, especially in winter, when it is more difficult to obtain this vitamin due to lack of sun.
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