Friday , July 23 2021

Breakfast and Dinner Tips: How to Get Vitamins D and C Naturally Into Your Body

In the illustrative photo, a variety of sardines.
Photo: NoirChocolate /

For more than a year, the entire world has been battling a coronavirus pandemic. The most important prevention is the well-known ROR, that is, the veil, the distance and the hands, and a few weeks ago vaccination was added. Also, you can prevent the disease. COVID-19 also protects with a sufficient supply of vitamins C and D, as well as zinc to Health. And not only in pharmaceutical form.

Vitamin D is important for the growth of bones and teeth, it is a regulator of the handling of calcium and phosphorus by the body. It can enter the body only through animal products: fish, egg yolks, milk, butter or liver. The sun is also an important source.

If you prepare food from these foods, you should know that they resist heat preparation well. But beware, prolonged heating destroys it.

In the image the illustration of foods with vitamin C.

In the image the illustration of foods with vitamin C. Photo: New Africa /

Unlike vitamin D, the important vitamin C is found in many vegetables and fruits. E.g. in peppers, cabbage, vegetables, horseradish, tomatoes, rose hips, sea buckthorn or citrus fruits and kiwi.

You get a daily dose (200 grams) of half a large green or orange pepper in your body. Vitamin C supports the immune system, protects the body against spring fatigue or improves wound healing.

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Ideally, it is administered to the body in the raw state, e.g. Eg in salads or refined vegetables or fruits. The reason is that it is the most sensitive of the vitamins. It is destroyed by cooking, atmospheric oxygen and contact with iron.

We must use a stainless steel knife when cutting vegetables or fruits with vitamin C. We cook or stew food in a small amount of water. You should also know that we do not cook or heat vegetables with vitamin C for a long time.

Ideally, both vitamins reach the body from fresh, home-prepared foods. Cook Vladimir Morochovic He advised us some easy recipes that even a beginner in the kitchen can handle.

Quick recipes with vitamins C and D

White cabbage coleslaw: Mix finely chopped white cabbage with salt, sugar or honey, squeezed lemon and a little garlic or ginger. You can smooth the salad with yogurt or sour cream.

Red cabbage salad: Even with this recipe, you will finely chop the red cabbage, which will come out, sweeten and let it rest for a while. Then mix in the fresh pineapple cubes. Alternatively, you can add mayonnaise and tofu cubes instead of pineapple.

In the image the illustration of foods with vitamin D.

In the image the illustration of foods with vitamin D. Photo: Ekaterina Markelova /

Morochovič revealed some quick spreads recipes to get vitamin D. You blend the ingredients or mix until smooth, put them in the fridge for a while and you can serve.

Cherry liver: Mix it with butter and lemon juice.

Sardine cream: Mix the sardines with the chives, which you will cut into small pieces.

Chickpea soup or hummus: Use tahini paste, add a little garlic, chickpeas and lemon paste. You mix everything and you can serve.

Tuna cream (salmon): Mix a finely chopped egg in a bowl, add canned tuna or grilled salmon left over from lunch. Make sure to add the lemon juice last.

Spread of the liver: Overgrown liver mixed from lunch with a dash of brandy.

Add salt or pepper seasonings at your discretion.

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