Mushrooms instead of chicken
Nutrient value: Vitamin D, which helps your body absorb calcium, and selenium, an antioxidant that helps protect cells from damage and supports the immune system.
How? Replace half the amount of chicken you use in a classic stir fry with fancy mushrooms. A mix of enokitake and chanterelle, which is meatier than you might think, work well, Mushrooms have a strong umami flavour that adds to the savoury taste of dishes, too.