Foods high in vitamin D to boost defenses

Drinking water and getting sunlight are two things that not only plants need to live, as the meme refers, we are practically plants too, but with complicated emotions and, for example, we need ultraviolet (UV) rays from the sun to generate our own vitamin D, but when we don’t, we need to consume foods that contain it.Vitamin D, known as calciferol, is a fat-soluble vitamin that occurs naturally in some foods, but is also produced when UV rays from sunlight hit the skin and trigger the synthesis of vitamin D.Among its functions, vitamin D promotes calcium absorption in the intestines, helps in the process that allows normal bone mineralization, and prevents involuntary muscle contractions that cause cramps and spasms. When you don’t have enough vitamin D, bones can become thin, brittle, or deformed, and along with calcium, vitamin D also helps protect older adults from osteoporosis.What foods contain vitamin D?Among the other functions of vitamin D in the body are the reduction of inflammation and the modulation of processes such as cell growth, glucose metabolism, and neuromuscular and immune function, so consuming foods rich in vitamin D will help strengthen your defenses.You can find vitamin D naturally in the following foods:blue fish, such as salmon, sardines, herring, and mackerelred meatliveregg yolksfortified foods, such as some breakfast cerealsThere are also dietary supplements with vitamin D, but to know if you need to take one, it’s best to consult a specialist. Try to consume these vitamin D-rich foods between October and early March, as during this season we do not get enough vitamin D from sunlight.According to the National Health Service of the United Kingdom (NHS UK), in 2020 it is more important to take vitamin D, as you may have been indoors more than usual this year. According to information on their website, you should take 10 micrograms of vitamin D per day between October and early March to keep your bones and muscles healthy.On the other hand, although some reports about vitamin D indicate that it reduces the risk of coronavirus (COVID-19), currently there is not enough evidence to support the intake of vitamin D to prevent or treat it.To help regulate the amount of calcium and phosphate in the body, and keep bones, teeth, and muscles healthy, do not forget to consume foods that contain vitamin D and get sunlight to produce it.Feel encouraged to eat salmon to obtain vitamin D with these recipes:Mexican-style salmon patties with avocado sauceCreamy pasta salad with salmonSalmon with sweet sauce and tropical salad