Vitamin E is a fat-soluble nutrient present in many foods. In the body, it acts as an antioxidant, helping to protect cells against damage caused by free radicals.
Free radicals are compounds that are formed when the body converts the food you eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet solar radiation.
The body also needs vitamin E to stimulate the immune system so that it can fight off bacteria and viruses that invade it. It helps to dilate blood vessels and prevent blood clots from forming inside them.
In addition, cells use vitamin E to interact with each other and to fulfill many important functions.That is, we do not consume enough vitamin D through our diet and the solar hours do not compensate for it.
According to the federal government's Dietary Guidelines for Americans, people should get most of their nutrients from food. Food contains vitamins, minerals, dietary fibers, and other substances that benefit health.
- These are some of the foods with the most vitamin D and how we can include them in our diet.
Oily fish is, in general, the food with the highest presence of vitamin D. Especially fish such as herring, salmon, sardians or anchovies. Both in salads, as in soups or sauces, we can include these fish in our diet. In addition, we can consume them in papillote or pickled.
One of the most recognized vitamin D foods is eggs. Specifically, the yolk would be the part of the egg with the most amount of this vitamin. As with dairy, we can consume them by themselves, but we can also include them in other dishes such as frittata, pancakes, empanadas, tortillas, salads or breads.
Oysters are not to everyone's taste, but the reality is that they can be an excellent source of vitamin D. Other shellfish can also serve us, but they would be the ones that offer us the most. Both alone and in soup, accompanying other foods such as pasta or in a sauce, they are an option to consider.
Mushrooms and mushrooms
In the case of foods of plant origin, fungi and mushrooms are some of the ones that have the most vitamin D without the need to be fortified. We can consume them sautéed, scrambled or in hot dishes such as soups.