Vitamin D is important nutrients but people are often lacking in winter months. Vitamin D helps keep bones strong and works to support the immune system.
The main way people acquire vitamin D with its sunlight – but in short days and cold temperatures, spending time outside can be challenging.
To close the shortage of the day, some food It can provide additional vitamin D, Laura Manaker, a nutritional and healthy south carolina, has told fox news digital.
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He said: “To mix a good food, with vitamin D and the time outside the sunset can help ensure that your body gets what you need, even winter,” o said.
These four food can add to eating vitamin D in your body.
1. Mackerel, Salmon and Sardine
Any kind of fat fish as Mackerel, Salmon and Sardine will come with a side of vitamin D, said manaker.
Salmon, especially salmon held in the country, is a fish with a lot of vitamin D. (istock)
The 3½-Ounce Salmon has 670 international units (IU) of vitamin D, than daily value is recommended in a person's 70 years Rathed for the United States agricultural department.
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However, the fishing source is important. A survey made by social organizations found that a pet salmon has a very weak vitamin d over a salmon caught in the country.
2. Egg yolk
Eggs are another major source of vitamin D. Each egg has more than one third of the daily daily rate, according to the USDA.
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To add eggs to salad or sandwich can provide a simple vitamin D.
One egg has more than three-daily rate and suddenly recommended man's recommended (istock)
3. Mushrooms
Mushrooms are special, Manaker said, since they are the only “things that produce products that are able to produce vitamin D.”
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“When exposed to (Ultraviolet) light, mushrooms can naturally Make vitamin D, similar to the way our skin is doing when the sun was attacked by the sun, “you said.
The mushrooms are the only ones that can produce vitamin D. (istock)
To improve vitamin d conditions mushrooms, people can dry a day at home or want mushrooms written “UV-Exposed,” MUS-EXPLOSED, “said.”
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“One of my favorite ways to increase vitamin d positions of vitamin D is by eating a sweet mushroom soup or add fried mushrooms. salad and sandwich During cold months, “he said.
4. Entertained breakfast
Starting the sun with vitamin D is easy when you eat normal breakfast strengthened with further nutrients.
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“Strengthened food Like milk milk, orange stretched and other cereals are also practical choices, “said manaker.
Milk, orange juice and all cereals are often strengthened with vitamin D. (istock)
Milk can be reinforced by up to 84 IU for vitamin D in 100 grams, according to the food system and drug website.
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It is better to check the nutritional trains and Orange juice To see how much vitamin D can be included in breakfast, experts say.