Food rich in vitamin A and D
Many of the properties and nutrients what an individual needs to stay healthy and healthy, depends on the amount of vitamins contained in the foods selected daily in the diet.
It is for this reason that it is interesting to know which foods provide the greatest amount of vitamins and what kind of vitamins are those that contain each of them.
Vitamin A
In the development of this article valuable information is shared about which foods contain large proportions of vitamin A and D
Many opinions of experts and specialists in nutrition recommend vitamin A because it is one of the most important vitamins for vision.
Also, it is a powerful antioxidant, but what foods contain it? A list has been selected within the many foods to take advantage of all the benefits in the best possible way. These are:
All the dark green leafy vegetables and in the case of fruits that have an orange, yellow or greenish color. Vegetables like; Broccoli, sweet potato, cabbage, carrot, and spinach and fruits like; Mango, melon, apricot
Food of animal origin; fish, birds, meat, turkey, chicken
Dairy products; The derivatives of milk; cheeses, butter, among others.
To maintain a healthy vision in addition to the consumption of vitamin A, it will be vital to have a healthy diet that contains foods with large amounts of omega 3, contained in fish or natural capsules, accompanied with the completion of an exercise routine, combine other vitamins such as vitamin C, ingest minerals such as zinc and selenium, do not smoke, or consume alcoholic beverages and include nuts in the diet.
Vitamin D
Essential in the proper functioning of the bony part of the body of the human being. By having it in the diet will provide the individual with defenses to avoid many diseases such as; osteoporosis and rickets.
The functioning of the bones of the body is vital to feel healthy and healthy every day, it is for this reason that they are released some of the foods that contain vitamin D, These foods are.
Salmon
If it is consumed in a can, contributes approximately 320 milligrams per 100 grams, considered in its kind as one of the most vitamin D contributes.
Sardines
They are also a great source of vitamin D, especially those that come canned in olive oil, for every 100 grams approximately 180 milligrams of vitamin.
Cod liver oil
It is one of the vitamin supplements that contributes most of vitamins D and others like A, also has omega 3, so only one teaspoon a day will be enough.
The oysters
It not only provides vitamin D, but is a mollusc rich in other minerals such as zinc, raw fish, roasted, in oil and smoked, mushrooms, cereals, eggs, cheeses, enriched yogurts, among others.
Another source of vitamin D that can not be left behind is sunlight without exceeding it. With the necessary solar protection according to the case.
