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Autumn is already beginning, so let’s remember the importance of three vitamins, their relationship with health and well-being, and in what foods we can find them. Specifically, we will talk about vitamins D, E and those of group B.
Vitamin D
It is the so-called sunshine vitamin (it really is a hormone) because we know that its absorption (it is a fat-soluble vitamin, which is more easily absorbed in the presence of dietary fat) takes place when sunlight is taken (this does not mean being roasted in the sun, but that the sun’s rays hit our body -especially on the face, neckline and hands-, both in summer and winter and always with sun protection).
Today, we also know that it is very important not only to maintain our bone health, but also for our immune system (an aspect to take into account now that autumn is here and viruses begin) among other functions.
What foods have vitamin D?
- Oily fish (very rich in unsaturated fats)
- Mushrooms, champignons, shiitakes (now is their season)
- Eggs (especially in the yolk)
- Cheese (dairy in general)
- Nuts
As a possible recipe I propose you a Serrats neck salad, adding a few walnuts to make it fuller.
Vitamin E
It is also a fat-soluble vitamin, like D, and stands out for:
- Important antioxidant action that helps us prevent degenerative diseases (moderates the damage caused by free radicals, the oxidative process that damages our cells) such as cardiovascular conditions, hypertension, etc.
- Stimulates the maintenance of the immune system (fight against viruses and bacteria).
- Involved in the formation of red blood cells.
- Important for eye health, etc.
Foods with vitamin E
- Vegetable oils such as olive and sunflower
- Wheat germ and brewer’s yeast
- Sunflower seeds, pumpkin seeds
- Green leafy vegetables such as spinach, broccoli, etc.
- Nuts
Healthy, easy, fast recipe idea, full of vitamins:
Steamed broccoli with olive oil, with white tuna, sardines (very rich in vitamin D, to make the dish more complete) and sunflower seeds.
Vitamin B group
It is a group of water-soluble vitamins (B1, B2, B3, B5, B6, B7, B9, B12) (in this case, they dissolve in water, so if taken in excess, they will be eliminated in the urine) very necessary for the functioning of the immune system, the formation of red blood cells and avoid anemia, the prevention of problems in the formation of the neural tube in embryonic development, etc.
We must highlight vitamin B6 or Biotin for its important participation in:
- Formation of antibodies, fighters against viruses, bacteria, among others.
- Helps in the production of hemoglobin (prevents anemia).
- Correct functioning of the neural function.
- Regulation of blood glucose, etc.
Foods with vitamin B6
- Oily fish
- Banana
- Legumes, especially chickpeas
- Nuts (walnuts especially)
- Poultry, among others.
I propose to you a recipe that incorporates legumes (chickpeas) and oily fish, in addition to beets, a very good tuber to prevent and treat iron deficiency anemia:
Wholemeal toast with beet hummus and tuna
Extra vitamins for autumn?
In general, with a varied, complete diet, always eating a Mediterranean Diet and based on the “Healthy Plate”, where half is made up of vegetables, it is not necessary to take extra vitamin intake.
In this article, we give you some general information about three vitamins that help us, among other functions, our immune system is in optimal condition.
Good start to autumn!
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