Vitamin D supports muscle and skeletal health, helping the body absorb calcium and keeping bones and joints strong. There is a lot of research data that correlate vitamin D with the prevention of many chronic diseases. But also with the proper functioning of the whole organism. Therefore, it is good to know the natural sources, as well as foods that contain vitamin C
Most of the vitamin D found in our body is produced in our skin by our exposure to sunlight, something that is difficult to maintain during the winter season, during which due to cold we spend more time indoors.
Therefore, it is important to know which foods have vitamin D. Experts recommend that most adults receive the recommended dose of 10μg per day.
Despite the great sunshine in Greece, a very large percentage of Greeks are deficient in vitamin C..
Which foods have vitamin C?
A question that has certainly preoccupied many of us is what foods contain vitamin C, as there are many foods that do not contain enough of it. So it is important to know that there is vitamin C in order to maintain a proper and balanced diet.
Foods rich in vitamin C.
One of the richest fish in vitamin D is fresh mackerel, as an 85μg fillet contains 7μg of vitamin C. Mackerel is a natural source of omega-3 fatty acids. EPA and DHA, which help the heart function normally. * * After the mackerel, comes the salmon, as a portion of 85g offers about 4μg of vitamin C. Try cooking it roasted with squeezed lemon and 2 tablespoons Beckel Proactive for a tasty and balanced meal with plant sterols ***. Trout is also another food rich in vitamin C.
This is a very tasty fish, with a similar taste to that of salmon. It is very tasty if we cook it grilled in foil. Iridescent trout has about 7μg of vitamin D per 85g serving, more than the recommended daily allowance! Finally, two other fish with a high content of vitamin D are herring, as a 143g fillet contains 7.7μg. Sardines have a correspondingly high content, as a can of 92g provides 4.4μg of vitamin C.
Foods fortified with vitamin C.
As mentioned earlier, as many foods contain small amounts of vitamin D fortified foods such as whole grains and margarine have been released.
This is an easy way to get the recommended daily intake, as it is simple to add a little to our usual meals For example, checking the package, we can see that whole grains contain 1.5μg of vitamin D. Per 30g of cereal, and Beckel Proactive contains 0.75μg of vitamin C (15% of the Nutritional Reference Value) in a 10g serving.
Try Beckel Proactive with toast, baked potatoes, vegetables and sandwiches. You can eat it every day – it is even tastier if combined with fresh vegetables and garlic as a pesto sauce for pasta.
Mushrooms are a natural source of vitamin D2. In the absence of sunlight or dietary supplements, eating mushrooms is a good way to increase vitamin D levels. It is the only vegetarian food that is a source of vitamin D (ergosterols in mushrooms are converted to vitamin D when exposed to light). Mushrooms are also a great source of vitamin D, especially when exposed to ultraviolet light and are raw.
Egg yolk is very beneficial, as it is the one that contains vitamin D (a large egg yolk contains 5mg of vitamin D).
Eggs are a great source of protein, and can be cooked in many different ways – poached. Boiled, fried in a non-stick pan, scrambled with a little skim milk, strapatsada and baked omelets.
Of course, the most important source of vitamin D is exposure to the sun’s ultraviolet rays, so it is a good idea to indulge in outdoor activities as much as possible. This will help us maintain good health and fitness.
How about small activities in your life?
Instead of going to the gym, let’s walk to the office or ride our bike. If you want to know more, you can find more information in the article about exercise and activities. Read our complete guide here to get useful tips on a more balanced diet.