5 foods rich in vitamin D, essential now that we spend more time indoors | The NY Journal


Vitamin D is essential for the proper functioning of the immune, nervous and muscular systems. Discover the best food sources to obtain it and prevent diseases

This 2020 He has left us many lessons. Although it has been a clear invitation to promote a Lifestyle different, it is a theme that has been reflected in basically what happens to follow quality food and that stands out for the consumption of foods that they shine for their medicinal properties and above all that they help to comply with the Nutritional requirements, to face any health risk.

Derived from coronavirus pandemic everyday life has changed significantly and confinement has become the safest way to protect ourselves, what is indisputable is that we all spend much more time at home.

Taking into account that prior to covid-19 Americans spent an average of 8% of your time outdoors and considering that many people continue under strict quarantine orders, it has been proven that people are working an average of 3 additional hours per day and that is why the common denominator still passes less time outdoors and therefore without obtaining the therapeutic benefits that brings the sun. Based on the above, today more than ever it is relevant to search additional alternatives to ensure a optimal intake of vitamin D.

It is well known that the vitamins are essential substances for good functioning of the organism, are substances that the body needs to grow and operate. While each vitamin is related to specific benefits, vitamin D is one of the most popular variants due to its direct relationship with the integrity of the immune system. At the same time it is a essential nutrient for the body to properly absorb calcium and phosphorus, is essential for the growth and development of hbones and teeth, also plays a key role in nervous and muscular systems.

The vitamin D improves the insulin sensitivitya and is therefore a good ally in the diabetes prevention, has the important task of stimulate beta cells in the pancreas Y decreases inflammation. A correct intake of vitamin D is related as a good element of prevention in states of mental and emotional health as is the case of anxiety and depression.

The recommended daily amounts of vitamin D range between 500 and 600 UI (international units) and the truth is that most people do not reach the goal. It is usually easy to obtain with a walk of 15 minutes in the sun or a good plate of foods that stand out for their content in vitamin D. Here we present you 5 of the best sources to supplement your diet.

1. Egg yolks

It is well known that the egg is considered one of the top rated superfoods in all balance diet. It’s a complete meal loaded with proteins of high biological value, essential amino acids, vitamins and minerals. In particular the egg yolks they are a wonderful source of vitamin D, a large egg contains approximately the 10% of daily requirements. This means that consuming an omelette that contains 3 eggs, ensures 30% of the intake and at the same time is a very accessible food that is related to a long list of healing properties.

Breakfast with egg.
Egg. / Photo: Pixabay

2. Sockeye salmon

The salmon It is not only one of the most exquisite fish that exist, it is a nutritional treasure. It is an excellent source of high-quality protein, vitamins and minerals including potassium, selenium and b12 vitamin, ideal for maintaining the functioning of thyroid and intestine. At the same time it shines for its high content in healthy fats and of course an unbeatable contribution in vitamin D. Three ounces of sockeye salmon provides the 71% of daily intake, at the same time it is low in calories, satiating and benefits cardiovascular health and weight loss.

Salmon. / Photo: PxHere

3. Tuna

The tuna It’s one of the most popular and versatile blue fish in gastronomy internationally. Its flesh has a 12% fat, which makes it a fatty fish, but it is a fat rich in Omega-3 fatty acids, which helps lower blood cholesterol and triglyceride levels and to make the blood more fluid, which reduces the risk of atherosclerosis and thrombosis. At the same time it calls in a special way its content in vitamin A and D, in fact 3.5 ounces of tuna provide close to 34% of daily needs. Best of all, it is quite accessible and you can get its benefits at canned and fresh variants, is a great ally for create all kinds of dishes Y strengthens the immune system.

tuna fish
Tuna. / Photo: Shutterstock

4. Mushrooms

Vitamin D not only found in animal products, mushrooms are one of the most wonderful sources of plant origin. They are highly valued for their high nutrient content, enen high protein content and they are rich in minerals like iron, calcium, phosphorus, potassium and vitamins of complex B and C. They are low in calories, carbohydrates and fat, great medicinal potential and are related to anti-inflammatory properties and they are wonderful for nourish the immune system. The best of all is that they are the most accessible and versatile.

Mushrooms. / Photo: Unsplash

5. 2% milk (reduced fat)

There is no one easier way to increase the consumption of vitamin D on the diet, than drinking a large glass of milk or eat a delicious bowl of cereal that contains it. It is important that it is a milk that is characterized by contain 2% fat, that is to say, low in fat. It is a universal drink of the most complete and very rich in proteins, vitamins and minerals, as is the specific case of calcium and iron. Ideal to combat anemia, nutritional deficiencies and weaknesses in bones and joints.

Warm milk
Milk. / Photo: Pixabay



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