Stuffed mushrooms, with couscous, tomatoes and avocado
Boost your diet with vitamin D!
Soon we will count a month that we are in quarantine and essentially in a state of confinement. The days are not few, of course, and we must keep in mind that we do not yet know exactly when this emergency will end.
These measures prove to be correct in terms of the spread of coronavirus in our country, however there are a number of side effects for which it is in our interest to take our measures. Here we will focus on vitamin D or "sun vitamin" otherwise.
It owes its name to the fact that almost 90% of the vitamin is obtained from the sun, while only 10% from food. In fact, it is estimated that just 15 minutes of sun exposure, especially on the face and hands, is enough to get the amount we need.
This vitamin is necessary for the absorption of calcium by our body. Therefore, especially for women, it is very important for the prevention of osteoporosis and for maintaining a strong skeleton in general. At the same time, vitamin D contributes to the mechanism of vision.
So these days when we need to keep living in our homes and exposure to the sun will be very limited (if it is), it is good to make sure we include foods rich in vitamin D. in our diet.
Foods rich in vitamin D
Salmon. It is one of the most popular fish on the list of nutritionists. It is rich in Omega 3 fatty acids, proteins and vitamin D. Wild salmon is a rich source of all of the above nutrients. However, if its price is prohibitive, a very good alternative is sliced or canned salmon.
Egg yolks. There are many reasons to eat eggs. For those who already know, add vitamin D. It is found in egg yolks and not in egg white. In fact, eggs from free-range hens or pastures are estimated to be 4 to 6 times richer in vitamin D!
Mushrooms. They are not only rich in protein, but also in vitamin D. It is one of the foods offered in cooking for many different treatments and recipes. This of course helps us to include them in the program of the week even more often, especially in the case of vegan. It is also good to know that wild mushrooms are the ones that are rich in our vitamin.
Canned tuna. Another highly nutritious fish is canned tuna. Also rich in protein and vitamin D. If we even want to avoid the many exits to the supermarket it is a good choice, as it has a long shelf life.
Sardines. In the category of fresh fish, the "humble" sardine stands out for its nutritional properties. It is known to be rich in Omega 3 fats, but also in vitamin D.
Products Vitamin D-enhanced. Another good source of vitamin is some products that are said to be ‘strengthened’ with vitamin D. These include foods such as cow's milk, soy milk, orange juice as well as cereals and oats. They are a good solution for those who are vegan, but also for those who are not fish lovers. So all you have to do is check for 'vitamin D-enhanced'.
By Dr Angel,
Aggeliki Koskeridou
Holistic Doctor – Counseling Psychotherapist
Doctor of Naturopathic Medicine
MSc Health Psychology
