The Best Food with Vitamin D to Make Healthy and Delicious Anti-Inflammatory Dinners

Let’s talk about all the benefits that sardines have (and all their possibilities for preparing light and healthy dishes)

The best food with vitamin D to make anti-inflammatory dinners: sardines

That oily fish are a superfood is nothing new. This is confirmed by the doctor, expert in anti-aging medicine, Vicente Mera , who includes it in his list of foods that slow down aging: “They contain abundant proteins of high biological value with a very high amount of vitamins D and B12 , as well as omega 3 fatty acids and essential minerals such as iodine, selenium, iron, calcium and potassium,” he points out. But although we talk more frequently about other vaunted blue fish such as salmon , this time we are going to talk about a traditional, affordable one, with a high nutritional value and many possibilities when it comes to preparing healthy and delicious dinners: sardines . In fact, whenever we ask nutritionists for ideas to make healthy dinners that are not fattening , sardines are present. For pharmacist and nutritionist Paula Martín Clares “they help lose weight, strengthen the immune system and protect bones.”

Sardines are good for brain health

One of the great properties of this food has to do with brain health and mood . Its high content of vitamin B12 favors the balance of the nervous system. But, in addition, as Dr. Mar Mira , from Mira + Cueto , points out, the healthy fats contained in foods such as sardines, “are part of brain nutrition and have an impact on the synthesis of essential neurotransmitters to maintain our mental balance and our intellectual function. The expert emphasizes the presence of omega 3: “Its deficiency is related to mood disorders, cognitive deficits and a higher incidence of depression,” she adds. In addition, the presence of vitamin D is also necessary to prevent brain aging . In fact, according to an article published in Psychiatric Research Neuroimagining, its deficiency has an impact on the volumes of gray matter in the brain .

Sardines are good for hair, skin and nails

This is confirmed by Paula Martín Clares in her book The health of your skin is in what you eat and also by the pharmacist Teresa Climent , Technical Manager of Nuggela & Sulé , who affirms that fatty fish such as sardines are a good ally to prevent skin loss. hair . For her part, Claudia di Paolo chooses any oily fish as one of the best foods to prevent hair aging “Because of its protein, vitamin B12 and omega 3 acid content,” she points out.

The importance of vitamin D

As Óscar Lorenzo , professor at the Faculty of Medicine of the Autonomous University of Madrid and member of the Health Research Institute of the Jiménez Díaz Foundation, explained to us , vitamin D intervenes in more than 200 reactions in our body that affect different areas. : cardiovascular health, immune system, regulation of the so-called ‘happiness hormones’, skin diseases… Its deficiency is also related to the lack of immune response, greater risk of suffering from cardiovascular problems and certain inflammatory skin pathologies. And although the deficit experienced by a significant percentage of the population is directly related to the lack of sun exposure and the greater time we spend indoors – experts recommend spending at least 2 hours a day outdoors , a premise that we are far from comply–, Dr. Lorenzo also relates it to the erroneous deminization of foods with healthy fats that are also rich in vitamin D. For its part, an altered microbiota can affect the absorption of necessary nutrients such as vitamin D.

Can you eat canned sardines?

Although the recommendation is always to preferably eat the fresh version of the food, canned fish such as sardines can be an option (which should not be abused). It is important that they do not have excess salt and preferably olive oil is used. In fact, María Sánchez , nutritionist at Reto48 , confirms that olive oil “preserves more of the content of unsaturated fatty acids than naturally preserved foods. Of course, we must look at this type of product as an alternative and not as a substitute for fresh fish.” In fact, a study by the University of Navarra Clinic includes canned sardines in its list of foods rich in vitamin D, even ahead of eggs.

Some ideas to prepare healthy dinners

Sardines can be combined with other foods to prepare complete dinners. Here are some ideas:

1. Grilled with green beans and chard sautéed with garlic and ham tacos.
2. Grilled after a carrot, leek and garlic cream.
3. Baked cooked with leek and red pepper.
4. Roasted in an air fryer with a dressing of olive oil, vinegar, parsley, salt and garlic.