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frutas con vitamina d

Fruits with vitamin D, why include them in the diet?

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We are aware of the need for the diet to include both macronutrients and micronutrients. It is in the latter group that vitamins are found. And if we think of vitamins, the image that will inevitably pop into our heads will be that of fruit and vegetables, which should be the basis of our diet.

However, not all vitamins are easy to find in the plant kingdom. Did you know that vitamin D is a micronutrient associated with fatty media? That is why it is not so abundant in fruits and vegetables. However, there are fruits with vitamin D as well as vegetables. In this article, we tell you which ones and other tricks to improve the absorption of this vitamin.

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The importance of vitamin D for health

Vitamin D is necessary for the body to absorb calcium. As you know, calcium is necessary for strong bones. Vitamin D also works with calcium to prevent osteoporosis, one of the most common bone diseases, which can lead to fractures. As you can see, it is an essential vitamin for maintaining strong bones.

What is vitamin D?

Vitamin D is composed of two fat-soluble compounds – vitamin D3 and vitamin D2. It is therefore a fat-soluble vitamin with several roles in the body. In addition to its main role in bone protection, this vitamin also protects against different types of cancer, such as colon cancer.

Fat-soluble vitamins belong to the group of vitamins that are fat-soluble. This group includes vitamins A, D, E and K. These vitamins are absorbed by the body when fat-containing foods are consumed and then stored in the liver, fat tissues and muscles until they are eliminated during defecation.

Vitamin D is produced in our skin and that of other animals by the action of the sun’s UVB rays. For this reason, it is usually abundant in foods of animal origin.

Which foods contain vitamin D

To maintain normal vitamin D levels and take advantage of all its benefits, it is a very good idea to include fruits with vitamin D in your diet, but also vegetables and other foods of animal origin (if your diet allows it). Let’s see what they are!

Fruits with vitamin D

Of all the fruits with vitamin D, the avocado is undoubtedly the one that provides the greatest supply of this micronutrient. It is also rich in other vitamins, such as C, E, K and B-6, and minerals. It is a very versatile ingredient for breakfast, lunch and dinner. You can include it on toast, in salads, as a main ingredient and in both sweet and savoury recipes. In addition to avocado, these are other fruits with vitamin D:

  • Orange
  • Kiwi
  • Melon
  • Watermelon
  • Grapes
  • Papaya
  • Pineapple
  • Pitahaya red
  • Raspberry and dried cranberries

We cannot forget nuts and dried fruit, rich in healthy fats. The ones that provide us with the most vitamin D are:

  • Almonds
  • Walnuts
  • Pipes

Vegetables with vitamin D

In addition to vitamin D fruits, you can include vitamin D-rich vegetables in your diet. The main one is mushrooms, which, fortunately, are also delicious. They are also rich in water and fibre, making them an essential part of a healthy diet. In addition to mushrooms, you can find vitamin D in vegetables such as:

  • Kale
  • Spinach
  • Cucumber

Other foods rich in vitamin D

Of course, in addition to vegetables and fruits with vitamin D, you can also find this vitamin in foods of animal origin such as:

  • Milk
  • Cheese
  • Egg
  • Salmon
  • Cod liver

How to improve vitamin D absorption

Improving the absorption of this micronutrient is essential, as a vitamin D deficiency can be detrimental to your health. For women, for example, maintaining adequate levels of this vitamin can prevent osteoporosis. Not to mention the vital role it plays in the regeneration of muscle tissue.

Fat improves the absorption of vitamin D, as it is a fat-soluble vitamin. Therefore, consuming it along with foods containing healthy fats, such as those mentioned above, can help.

You can also improve the absorption of this vitamin with these tips:

  • Sunbathe a little, with caution. Always use sunscreen and keep in mind that experts say a few minutes a day of sun exposure is enough.
  • Supplement your diet.

Vitamin D helps to improve the appearance of your nails, skin and hair. That’s why it’s a good idea to supplement your vitamin D fruit intake with silica and collagen supplements. We recommend you:

Articomplex, a multivitamin complex including vitamin D and organic silica. It compensates for the loss of essential minerals. It also provides protection and care for joints and bones, boosts muscle function and has antioxidant properties that counteract cellular stress, helping to reduce fatigue and tiredness. Similarly, thanks to the combination of its components, it reinforces and strengthens the body’s immune system.

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As you can see, there are many options for supplementing your diet. In addition to fruits with vitamin D and sunbathing, it is a good idea to strengthen your bones and joints to improve your well-being. Don’t forget that if you suspect any deficiency, such as vitamin D, it is best to consult your GP.

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