Fruits with Vitamin D: Essential for Bone Health and Well-being

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, inevitably the image that will pop into our heads will be that of fruits and vegetables, which should be the basis of our diet.

However, not all vitamins are easy to find in the vegetable 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.

The importance of vitamin D for health

Vitamin D is necessary for the body to absorb calcium. As you know, this mineral is necessary to maintain strong bones. Vitamin D, in addition, allies with calcium to prevent osteoporosis, one of the diseases that causes the most problems in the bones and 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 as 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, adipose 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.

The function of vitamin D

The main function of vitamin D is to maintain phosphorus and calcium levels in the blood. It also promotes calcium absorption in the bones, which increases bone mineral density and minimizes the risk of fractures.

For women, vitamin D is important at different stages of their life cycle. Therefore, it is useful to know what the normal values of vitamin D are and how to achieve them in a natural way by favoring the absorption of this micronutrient.

Which foods contain vitamin D

To maintain normal values of vitamin D 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

Undoubtedly, of all the fruits with vitamin D, the one that provides a greater contribution of this micronutrient is the avocado. In addition, 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 in toast, salads, as a main ingredient and in both sweet and savory recipes. In addition to avocado, these are other fruits with vitamin D:

• Orange

• Kiwi

• Melon

• Watermelon

• Grapes

• Papaya

• Pineapple

• Red pitahaya

• Raspberry and dehydrated blueberries

We cannot forget the dried fruits, 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 fruits with vitamin D, you can include vegetables rich in this vitamin in your diet. Chief among them are mushrooms, which, fortunately, are also delicious. They are also rich in water and fiber, so they are a must in a healthy diet. In addition to mushrooms, you 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 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. In the case of women, for example, maintaining adequate levels of this vitamin can prevent osteoporosis. Not to mention the fundamental role it plays in the regeneration of muscle tissue.

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

In addition, you can improve the absorption of this vitamin with these tips:

• Get some sun, 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 improve the appearance of your nails, skin and hair. Therefore, it is a good idea to reinforce the intake of fruits with vitamin D with supplements based on silicon and collagen. We recommend:

• Articomplex, multivitamin complex that includes vitamin D and organic silicon. It compensates for the loss of essential minerals. It also provides protection and care for joints and bones, enhances muscle function and has antioxidant properties that counteract cellular stress, contributing to the reduction of fatigue and tiredness. Likewise, thanks to the combination of its components, it reinforces and strengthens the body's immune system.

As you can see, there are many options with which to supplement 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 family doctor.