Good Lifestyle

Like the pandemic persists, the efforts ofSupport your immune system Should continue to be done to increase your chances of staying healthy this summer and beyond. While you probably already know thatVitamin D Play a key role in promoting immunity, did you know that you need a mineral to complete it to harvest all its benefits?

Nicole Avena-Ph.D., Assistant Professor of Neuroscience in Mount Sinai School of Medicine in New York and Professor of Health Psychology in Princeton University-Illustrious why you need adequate consumption of magnesium to good.Activate and absorb vitamin D.

What is magnesium and why is it important and how much should you eat daily?

Avena says that magnesium is an important mineral to supportbone healthCardiac rhythm and regulation of blood pressure. The recommended daily allowance (GDR) formagnesium is 400 to 420 milligrams a day. To meet this amount, you can eat one of the following (for example):

• 2 ounces of dry roasted almonds
• 1 cup of boiled spinach
• 1 cup of soymilk
• 2 ounces of roasted dry cashew and 1 cup black beans

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Why is vitamin D important and how much should you eat daily?

Vitamin D Provides a series of health benefits to our body. For example, he is responsible for facilitating the absorption of the minerals of the intestine, such as calcium and phosphorus, which is essential to maintain good bone health. However, it is not always the easiest vitamin to cause food.

"Vitamin D is more difficult to get food because not so many foods naturally contain," says Avena. "However, many food products are strengthened from vitamin D."

The Vitamin D GDR is 15 to 20 micrograms a day, which you get from the following foods:

• 4 oz rainbow trout
• 1 tablespoon cod liver oil
• 1 cup of white mushrooms

Why is it important to get enough vitamin D during the pandemic?

Vitamin D plays a pivoting role inSupport your immune systemAnd have a deficiency in her can let you immunocomprode, says Avena. Those living in northern climates are generally higher vitamin D deficiency because they are not exposed to as much sun, which helps the body create vitamin D3. Conversely, there are people who get sufficient exposure to the sun that can not properly absorb vitamin.

"Magnesium is needed to help our bodies make vitamin D from sunlight," says Avena. "It also helps transport vitamin D as a supplement in the body to use in cells."

Once again, vitamin D is not accessible in many foods, so it may be necessary for you to take aVitamin D3 supplement.

Make sure you eat enough food rich in magnesium when you soak the sun this summer. Your immune system will appreciate.