Here’s why magnesium and vitamin D are getting so much attention—they’re vital for countless bodily functions, yet many of us don’t get enough. Dr. Álvaro Campillo, a digestive specialist and partner at Kobho Labs, explains that magnesium is involved in over 200 cellular processes, including nighttime rest, nervous system recovery, and muscle repair.

Nutritionist Paula Martín Clares adds that both nutrients support protein and bone formation while boosting digestive and cardiovascular health. Campillo notes that 90% of adults lack sufficient magnesium, which the body can’t produce on its own. Modern diets and exercise further deplete levels, making magnesium-rich foods essential.

Vitamin D plays a similarly crucial role, influencing bone health, immunity, hormones, and more, according to researcher Óscar Lorenzo. Yet deficiencies are common, especially with age or darker skin tones, says rheumatologist Lourdes Villalobos. While our skin can make vitamin D from sunlight, reduced sun exposure and dietary gaps mean many fall short.

Though supplements can help, getting these nutrients through food is ideal. Here are 13 easy, nutrient-packed meals to try:

1. Spinach salad with cherry tomatoes, chicken/turkey, sardines (for vitamin D), and nuts.
2. Spinach and tomato frittata with cheese and eggs (yolks = vitamin D).
3. Roasted squash wrap with feta, tomatoes, lettuce, and avocado (healthy fats + vitamin D).
4. Grilled sardines with squash purée, carrots, leek, and garlic.
5. Kale salad with avocado, pistachios, tahini, and pomegranate.
6. Zucchini soup with cheese and trout (another vitamin D source).
7. Rye bread topped with salmon, avocado, tomato, and a hard-boiled egg.
8. Bluefin tuna with sesame seeds and green beans sautéed in olive oil.
9. Salmon-spinach casserole—sauté onions, add spinach and salmon, top with an egg.
10. Tuna omelet with spinach, nuts, and olive oil.
11. Scrambled eggs with prawns, spinach, mushrooms, feta, and wholemeal bread.
12. Quinoa salad with asparagus, avocado, tomatoes, pumpkin seeds, and kiwi.
13. Steamed salmon and broccoli with roasted potato.

These meals combat fatigue, muscle aches, and stress while delivering a powerhouse of nutrients.