The confinement we are experiencing forces us to rethink the way we organize our meals and the purchases we make in supermarkets and markets. (recover vitamin D)
It has been decades that we have not eaten so many times in a row at home and that can lead us to increase our food intakes because we have the refrigerator closer than ever.
However, the fact of having to stay at home can also work in our favor: a correct planning of what we are going to eat for breakfast, lunch and dinner can help us buy what is strictly necessary to ensure a balanced diet in which we can control a correct intake of vitamin D.
The best option is the Mediterranean diet because it is based on foods that are easy to find in the supermarket and provides the vast majority of necessary nutrients in a confined context.
As Anna Bach, professor of Health Science Studies at the Universitat Oberta de Catalunya, recalls: “It is varied, balanced and rich in fruits and vegetables, which can be consumed both raw and cooked and combined with other foods.
one of its main bases is the high contribution of antioxidants, essential for strengthening the immune system, which is another issue that must be taken into account at this time, to prevent infections “.
It is varied, balanced and rich in fruits and vegetables, which can be consumed both raw and cooked and combined with other foods.
What are the foods rich in vitamin D that we should consume more and prioritize in our diet these days?
Alicia Aguilar, also a professor of Health Science Studies at the Open University of Catalonia, gives us some clues: “Among the foods, blue fish stands out, both canned and preserved, such as small sardines, anchovies, anchovies, tuna … Also dairy products and eggs.
All, in addition to being easy to preserve and usually liked by the whole family, can be consumed alone or as part of various recipes, combined with other foods, in a way that they contribute to eat a more varied diet “.
Among the foods, bluefish stands out, both canned and preserved, such as small sardines, anchovies, anchovies, tuna … Also dairy products and eggs
Vitamin D is key in our mood
Confinement causes great uncertainty. We do not yet know exactly what the economic consequences of the health crisis will be in the medium and long term, but we are already noticing some of its consequences.
One of the main ones is the fall of our spirits. It is logical to have lower moments if we cannot leave the house and we cannot see our loved ones and hug them. In this sense, the lack of vitamin D also affects our mood.
As explained in the specialized journal Medical Hypoteses, experts see a clear correlation between low levels of vitamin D and the so-called seasonal affective disorder, mood drops that occur in the coldest and rainiest months and that can affect up to 10 % of the population.
Those who suffer from it have the same symptoms every year and at the same time, when the hours of light are shortened.
Vitamin supplements rich in vitamin D
In addition to the possibility of eating the foods typical of the Mediterranean diet, we can also get vitamin D through vitamin supplements such as Vitamin D, Dayli Vitamins from Foodspring, Meritene Vitamin D from Nestle Health Science and Multivit 4G Energy from Forte Pharma.