The most efficient way to obtain vitamin D remains moderate sun exposure. About 15 or 20 minutes a day, on arms and legs, without sunscreen, during safe hours (before 11 a.m. or after 4 p.m.), can be enough to maintain acceptable levels. But this isn’t always possible, and that’s where diet comes in.
Some foods are valuable allies: fatty fish like salmon, mackerel, or sardines; egg yolks; mushrooms exposed to ultraviolet light; and fortified dairy products. Combining them with sources of calcium (broccoli, spinach, almonds) enhances their effect.
Recipe 1: Grilled sardines with spinach and orange salad
Ingredients:
4 fresh, cleaned sardines
A handful of tender spinach
1 orange, cut into segments
Some flaked almonds
Extra virgin olive oil, salt and pepper
Preparation:
Grill the sardines with a drizzle of oil and a pinch of salt. In a bowl, combine the spinach with the orange segments and almonds. Dress with olive oil. Serve the sardines with the salad. This dish provides vitamin D (sardines), calcium (spinach, almonds), and vitamin C (orange), which helps strengthen bone collagen.
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