Including nutrient-rich foods in our daily diet is essential to maintaining a healthy lifestyle. One of the food groups that should not be missing in a balanced diet are: nuts with vitamin D. Although they are sometimes underestimated or avoided due to their caloric content, when consumed in moderation, they offer enormous health benefits. Vitamin D, in particular, plays an essential role in strengthening bones, leather y immune systemIn this article we tell you which nuts contain this vitamin and how you can incorporate them into your daily diet.
The importance of vitamin D
Vitamin D is a fat soluble vitamin which contributes significantly to bone health, as it facilitates the absorption of football and the match in the intestines. In addition, it is involved in multiple bodily functions, such as strengthening the immune system, regulating mood and mental health, and even contributing to the prevention of certain diseases. Its deficiency can produce symptoms such as muscle weakness, chronic fatigue and an increased risk of osteoporosis or rickets.
Although the main source of vitamin D is exposure to sunlight, we can also obtain this important nutrient through certain foods. This is where nuts become great allies, as they provide a small but valuable amount of this vitamin, accompanied by other essential nutrients such as healthy fats, proteins and minerals.
Walnuts, a great ally for your health
Walnuts are one of the most complete nuts from a nutritional point of view. They are rich in unsaturated fats, fiber, proteins, antioxidants and multiple Vitamins y mineralsIts components include potassium, zinc, B vitamins and, of course, a small amount of vitamin D.
A daily consumption of 25 grams of walnuts can provide up to 2 IU of vitamin D, helping to improve bone health and supporting the nervous system. In addition, these properties make walnuts an excellent ally for heart health and reduction of oxidative stress.
Almonds: calcium and much more
Almonds are another nut that is essential for our diet. They are rich in football, which makes them an indispensable support for bone health, especially in combination with their amount of vitamin D. In addition, they provide Vitamin E antioxidant, healthy fats and proteins, making them ideal for taking care of the cardiovascular system and maintaining a healthy skin.
A moderate consumption of approximately 25 grams of almonds provides 8 IU of vitamin DThey also contribute to the regulation of blood sugar, helping to control diabetes. You can incorporate them into your daily diet as a snack, in salads or in healthy desserts.
Sunflower seeds, small but mighty
Sunflower seeds are an excellent source of multiple nutrients such as vitamin D, vitamin E and calcium. Although they do not stand out for having a high amount of vitamin D, their combination of minerals and antioxidants is ideal for maintaining good bone health and preventing cardiovascular diseases.
In addition, sunflower seeds are known for their ability to improve skin health and prevent muscle cramps, thanks to their magnesium content. You can eat them as a topping for salads, in homemade breads or simply as an appetizer.
Flax seeds and their benefits
Flax seeds are another powerful ally that cannot be missing from our list. In addition to containing vitamin D, they are rich in Omega-3, fiber and Vitamins from group B and E. These properties make them an excellent complement to a healthy diet, with benefits ranging from reducing cholesterol to improving intestinal transit.
Adding flax seeds to your diet is simple and versatile. You can sprinkle them on salads, yogurts, smoothies or incorporate them into homemade breads and cookies.
Other complementary foods rich in vitamin D
Although nuts are an interesting option to obtain vitamin D, there are other foods that can complement it in our diet:
- Fatty fish such as salmon, sardines or mackerel.
- Full-fat dairy products and fortified yogurts.
- Mushrooms and fungi, especially wild ones like the Maitake mushroom.
- Egg yolk, particularly from eggs from free-range hens.
These options can be combined with nuts to create complete and balanced recipes, such as salads, smoothies or nutritious bowls.
Practical recipes to incorporate nuts with vitamin D
Incorporating nuts into your daily diet doesn't have to be complicated. Here are some ideas:
- Spinach and almond salad: Combine fresh spinach leaves with toasted almonds, apple slices and honey vinaigrette.
- Nutritious shake: Blend fortified almond milk, banana, walnuts and flax seeds.
- Energy snacks: Prepare a mix of nuts such as walnuts, almonds and sunflower seeds to take with you.
Including nuts with vitamin D in your daily diet is a great way to improve your bone and overall health. In addition to being nutritious, they are versatile and easy to incorporate into recipes or consume as snacks. Make sure to moderate the amounts to get all their benefits without compromising the caloric balance of your diet.