Winter Calls longer nights And shorter days without sunlight. With Season of cold and flu In the rise, plus seasonal affective disorder Growning the ugly head, our immune systems are hit. A nutrient that is great in the fight against attacks on our bodies is Vitamin G..
Unfortunately, with longer hours of darkness, getting our Vitamin G. The absorption of sunlight can be more severe in winter. This just means we have to work a little harder to get what we need from sources except the sun. Vitamin D has several benefitsFrom supporting muscles and neurological functions to helping to absorb calcium in the bones and of course strengthen the immune system.
Sources of vitamin D beside the sun come from our food. Below are the best foods rich in vitamin D, which is worth adding to your diet.
The best foods rich in vitamin D.
Salmon
The amount of vitamin D can vary depending on the individual fish you use. For example, a study found that agricultural salmon had 25% of the vitamin D content As found in salmon caught by wild. As such, if you get vitamin D from fish sources, try to decide for fish caught by wild instead of fish grown by agriculture. As you are sitting, USA says Sockay salmon has an average of 670 international units The vitamin D of 3.5 ounce to serve.
Sword fish
Another fatty fish that is an excellent source of vitamin D is the sword. USDA lists a 100-grama serving as it contains 666 IU of vitamin D.. It is over 600 IU daily recommendation for people aged 1 to 70, so cooking a little dinner can help you easily meet your vitamin D needs.
Tuna
This main lunch can also pack with vitamin D. While not as high as salmon or sword, fresh yellow -ton tuna still contains 82 IU of vitamin D per 100-grama servingAccording to USA. It can be food to be included as part of the overall diet in vitamin D rich foods. However, bluffin tuna has 227 IU The vitamin D per 100-grama serving, so check out what kind of tuna you eat too.
Egg yolks
As stated by USA, One whole egg yolk packs an amazing 218 IU In vitamin D. Simply making frit or some fried eggs in the morning with two eggs can give you a reinforcement of 436-IU on vitamin D. This is a good way to start every morning.
Orange juice
While the oranges themselves are known for their vitamin C content, orange juice is often enriched with extra vitamin D to help boost our health. Simply check the label of your orange juice to see if it is enriched with vitamin D. A study found that both vitamin D2 and D3 are like Equally bioavailable In orange juice like taking vitamin D capsules, which means that the body can still absorb vitamins well.
Reinforced milk
Milk is another drink that is often solidified by vitamin D to help us get this valuable nutritional matter. Like orange juice, milk is not a natural source of vitamin D but FDA Allows manufacturers to voluntarily add up to 84 IU vitamin D3 per 100 grams of milk and 84 IU per 100 grams of D2 alternatives to plant -based milk.
Reinforced cereals
Another good way to access vitamin D is to choose cereals that are enriched with it. There are a wide range of cereals that all add vitamin D. You just have to check the label for what you buy. The Mayo Clinic Lists strengthen the cereal as a good source of vitamin D. You may be looking for more healthy cereal brands, such as whole grain options, which are likely to strengthen with higher levels of vitamin D and be better for you as a whole. Try to avoid high sugar cereals with less nutrients.
Liver from beef
The liver is a food-or hateful-it, but if you like beef liver, it's another good way to get vitamin D. You can either cook it, popular with onions or liver sausage can be a good source of vitamin D. According to USA, Pan-folded beef liver has 40 IU vitamin D.measured for one piece.
Sardines
This is another food that people either really love or really hate. However, if you are a fan of sardines, sardines have a greater amount of vitamin D. According to USA, 100 grams of canned sardines have 193 IU of vitamin D.. Enjoy sardines on some crackers or add them to your favorite pizza.
Herring
Herring is another kind of fatty fish that is popular for eating from a jar and crackers, or you can cook it for dinner. Herring boasts 214 IU of vitamin D. For a portion of 100 grams, according to USA. In fact, Herring is a popular food food around the holidays of the Midwest. During the cold and darker months, it is a comfortable and popular festive food, and boasts fairly high levels of vitamin D.
Wild mushrooms
If you are looking for a vitamin D that does not come from an animal source, the mushrooms are perfect. Just like us, mushrooms Create vitamin D when exposed to UV light from the sun. They are fungi Packed with vitamin D2 (Animal sources contain vitamin D3), and a glass of wild mushrooms can be equal to about 136 IU of vitamin D.