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WebDec 9, 2024 · Stock up on whole grains, fruits, vegetables, milk, yogurt, lean meats like chicken and fish, legumes, nuts, and seeds. 3. Have a “no-meat” day. Meat is packed with proteins and is a healthy part of your diet. Too much meat, especially red meats like beef, can increase the risk of high cholesterol and heart disease. WebNov 1, 2024 · To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The RDA for vitamin D is 600 international units (15 micrograms) a day for most adults. WebNov 3, 2024 · Vitamin D is considered to be a crucial factor that influences symptoms of depression, negative emotions, and quality of life, but to date, no systematic review has been conducted with regard to its effect on other domains of mental health. ... The aim of the study was to evaluate the influence of vitamin D supplementation on mental health in ... egret swallows alive