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

Natural sources: the sun and the table

The most efficient way to absorb vitamin D is still through moderate sun exposure. About 15 or 20 minutes a day, on arms and legs, without sunscreen, at safe times (before 11 a.m. or after 4 p.m.), can be enough to maintain acceptable levels. But this isn't always possible, and that's where food comes in.

Some foods are valuable allies: fatty fish such as salmon, mackerel, or sardines; egg yolks; mushrooms exposed to ultraviolet light; and fortified dairy products. Combining them with calcium sources (broccoli, spinach, almonds) enhances their effect.

Recipe 1: Roasted sardines with spinach and orange salad

Ingredients:

4 fresh, cleaned sardines

A handful of baby spinach

1 orange in wedges

almond slices

Extra virgin olive oil, salt and pepper

Preparation: