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:
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