Natural sources: the sun and the table
The most efficient way to absorb vitamin D is still through moderate sun exposure. About 15 or 20 minutes a day, on arms and legs, without sunscreen, at safe times (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 food comes in.
Some foods are valuable allies: fatty fish such as salmon, mackerel, or sardines; egg yolks; mushrooms exposed to ultraviolet light; and fortified dairy products. Combining them with calcium sources (broccoli, spinach, almonds) enhances their effect.
Recipe 1: Roasted sardines with spinach and orange salad
Ingredients:
4 fresh, cleaned sardines
A handful of baby spinach
1 orange in wedges
almond slices
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. Drizzle with olive oil. Serve the sardines with the salad. This dish combines vitamin D (sardines), calcium (spinach, almonds), and vitamin C (orange), which helps strengthen bone collagen.
Recipe 2: Scrambled eggs with mushrooms and queso fresco
Ingredients:
2 eggs
4 mushrooms, sliced
50 g crumbled cream cheese
Olive oil, salt and parsley
Preparation:
Sauté the mushrooms in a pan with oil until golden brown. Beat the eggs, pour them over the mushrooms, and stir until set. Top with the fresh cheese and sprinkle with parsley. Eggs provide vitamin D in the yolk, as do mushrooms (if exposed to UV light), and fresh cheese adds calcium without excess phosphorus.
Important instructions for proper use
First, if the pain in your legs and bones is persistent, you should see a doctor. A blood test can determine if and to what extent you have a vitamin D deficiency. Never self-medicate with high doses of vitamin D supplements without supervision, as they are fat-soluble and can accumulate in the body, which can be toxic.
When it comes to food, pay attention to variety and consistency. It’s not about eating sardines every day, but about regularly including fatty fish, eggs, and dairy products in your diet. And remember: conventionally grown mushrooms and fungus are low in vitamin D unless they’ve been treated with ultraviolet light. If possible, leave them in the sun for a while before cooking; studies suggest this increases their vitamin D content.
Finally, don’t forget that magnesium is also important for activating vitamin D. It’s found in nuts, seeds, and leafy green vegetables. A handful of almonds a day can be the small gesture that completes your routine.
A body that warns, an opportunity to listen to it.
Pain isn’t always an enemy. Sometimes it’s a messenger telling us something needs attention. In the case of vitamin D, heeding this message can be as simple as taking a morning walk, preparing scrambled eggs with mushrooms, or remembering that the body—like plants—needs its dose of sunshine. Listen to it.
