This is the vitamin your body is lacking if your legs and bones hurt. I’ll give you the vitamin for a simple OK.

Grill the sardines with a drizzle of oil and a pinch of salt. In a bowl, combine the spinach with the orange segments and almonds. Drizzle with olive oil. Serve the sardines with the salad. This dish combines vitamin D (sardines), calcium (spinach, almonds), and vitamin C (orange), which helps strengthen bone collagen.

Recipe 2: Scrambled eggs with mushrooms and queso fresco

Ingredients:

2 eggs

4 mushrooms, sliced

50 g crumbled cream cheese

Olive oil, salt and parsley

Preparation:
Sauté the mushrooms in a pan with oil until golden brown. Beat the eggs, pour them over the mushrooms, and stir until set. Top with the fresh cheese and sprinkle with parsley. Eggs provide vitamin D in the yolk, as do mushrooms (if exposed to UV light), and fresh cheese adds calcium without excess phosphorus.

Important instructions for proper use