The vitamin D It is an essential vitamin for the proper functioning of our body, its deficit being the origin of numerous diseases, especially those related to bone health such as osteoporosis, arthritis or osteoarthritis, as well as depression and some autoimmune diseases. The shortage of this type of vitamin in the blood usually requires taking supplements that can regulate this shortage.
The vitamin D deficiency it is very common, being more acute in winter due to the scarcity of solar hours. And it is that this vitamin is obtained mainly thanks to the exhibition to the solar rays and, in a lower proportion, through a varied and balanced diet.
List of foods rich in vitamin D
The importance of vitamin D, especially after having spent months with reduced exposure to the sun, such as during confinement, makes it essential to sunbathe and incorporate into our diet those foods rich in vitamin D that can help us maintain or increase the levels of this vitamin in the blood.
In order to multiply the effect of solar exposition It is necessary not only to increase the exposure time at those times of the day when its negative effects are minor and to sunbathe without sun protection for a few minutes, and then protect it with the sun protection cream that we usually use.
Between the foods with vitamin D that can help you raise your levels of this beneficial vitamin:
Avocado
Between the foods higher in vitamin D there is avocado, a fruit rich in heart-healthy fatty acids, vitamins C, E and provitamin A, as well as minerals such as calcium, potassium or magnesium. A food that you can eat in salads, fillings or in guacamole sauce, among many other recipes.
Blue Fish
You can find a remarkable amount of vitamin D in oily fish such as mackerel, sardines, bonito, eels, tuna, herring, red mullet, salmon, and in swordfish. Some fish that, in addition to providing vitamin D, are also rich in omega 3 fatty acids, something that ensures their contribution as they are fat-soluble.
Eggs
Eggs also contain vitamin D, being important to consume the whole egg, that is, both the yolk and the white, since it is in the fat of the yolk where the vitamin is dissolved. In addition to this vitamin, eggs are also rich in protein, being healthy if eaten in moderation.
Whole dairy
It is important to consume whole dairy products, since vitamin D needs milk fat to be synthesized. Plus, whole dairy is filling.
Beef and chicken
Both beef and chicken contain vitamin D, and it is important to always consume them on the grill or in simple cooking to facilitate the conservation of their nutrients.
Mushrooms
Mushrooms have a significant amount of vitamin D, being one of the basic foods to raise or maintain the levels of this vitamin. One way to boost them to maintain vitamin D is to clean them and put them in the sun before cooking.
Others foods with vitamin D they are beef and rabbit liver, cereals, cheese, and oatmeal and soy vegetable drinks.
Health benefits of vitamin D
Now that you know which are the most prominent vitamin D foods, we want to emphasize the importance of including this nutrient in our diet. And is that vitamin D is one of the essential in our body, since it contributes to the formation of bones, teeth and helps to better absorb calcium.
If we suffer from a deficiency of this type of vitamin, we can experience conditions such as osteoporosis, rickets, and so on. Here we leave you a list with the benefits of vitamin D highlights:
• Helps to better absorb calcium, an essential mineral for our bones and teeth
• Regulates the level of phosphorus in the blood
• Helps in skeletal development and bone formation
• Strengthens the immune system by increasing our defenses
• Vitamin D promotes cellular anti aging
• Include foods rich in vitamin D in your diet and you will enjoy a much stronger and healthier body.