It is a flagship food of the Mediterranean diet.
Between summer and fall, we lose up to 5 hours of sunlight per day, which contributes to vitamin D deficiency. However, this vitamin is essential for the proper functioning of the immune system and the quality of our tissue. bone and muscle. So, even when the light fades and the sun is shy, you have to be careful not to miss it.
If vitamin D supplementation can be considered (in agreement with a doctor), diet is also a good way to avoid being deficient. And this, especially as we get older. “A healthy diet and lifestyle is important at any age, but it becomes increasingly important as we age and our nutrient needs change“, insists Dr Taz Bhatia, physicist and doctor specializing in integrative and functional medicine, interviewed by the American media Well & Good.
Concretely, the expert advises enriching your diet with products rich in vitamin D. These are mainly fatty fish (herring, salmon, mackerel, tilapia, swordfish, cod, etc.), eggs and dairy products. On the plant side, it is more difficult to find vitamin D – or in small quantities. “Except in a product which is also “flagship” of the Mediterranean diet“, a type of food validated by the WHO, he emphasizes. This food has a double advantage because, in addition to being rich in vitamin D (a portion of 5 raw pieces covers almost all of our daily needs in vitamin D), it is rich in vitamin B3, also called “niacin”, known to reduce fatigue and activate the immune defenses, which are more fragile during this season.
Good news, this food can be found from September in supermarkets, on market stalls… or directly in the forest (however, be extremely careful when picking, confusion between species can quickly arise. At the slightest in doubt, have them checked by a specialist in the field). The famous food is the mushroom. Those that contain the most vitamin D are chanterelles, chanterelles, morels and white button mushrooms. Low in calories and rich in fiber, don’t hesitate to add them to your fall menus (soups, veloutés, pasta, sauce, rice, pan-fried dishes, etc.).
