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Vitamin D is an important nutrient, but it is missing people during the winter months. Vitamin D. It helps to maintain the bones strong and supports the body’s immune system.
The main way in which people get vitamin D is via sunlight – but with shorter days and lower temperatures, outdoor stay can be a challenge.
To make up for the lack of sunlight, certain foods It can provide an additional amount of Vitamin D, she told Fox News Digital Laura Press, a dietitian and a nutritionist from South Carolina.
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“Combining delicious vitamin D foods with outdoor stay during sunny days can ensure that your body gets what it needs, even in winter,” she said.
These four foods can increase vitamin D intake into your body.
1st mackerel, salmon and sardine
Any kind of fatty fish mackerel, salmon and sardine It will come with the addition of Vitamin D, Rada said.
Salmon, specially caught in the wild, is a fish containing high levels of vitamin D. (East)
The 3½ ounces of Sockeye salmon contains an average of 670 international units (IU) Vitamin D, more than a recommended daily value for a person under 70, according to the website of the US Ministry of Agriculture.
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However, the source of the fish is important. A study of the National Health Institute has shown that grown salmon has significantly less vitamin D than the salmon caught in the wild.
2. Egg yolks
Eggs are another excellent source of vitamin D. One egg yolk contains more than a third of the recommended daily amount of nutrients for a person, according to USDA.
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Adding eggs to a salad or sandwich can easily increase vitamin D intake.
One egg yolk contains more than a third of the daily recommended amount of Vitamin D. (East)
3. Mushrooms
The mushrooms are unique, said Press, because they are “the only production product that can produce Vitamin D.”
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“When exposed [ultraviolet] light, Mushrooms can naturally Synthesize Vitamin D, much like our skin does when exposed to sunlight, “she said.
Mushrooms are the only production product that can produce vitamin D. (East)
In order to better increase the level of vitamin D in mushrooms, people can dry them in the sun at home or look for mushrooms that are labeled “exposed to UV radiation,” said Press.
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“One of my favorite ways to increase vitamin D levels is enjoying a generous mushroom soup or adding baked mushrooms to salads and sandwiches During the colder months, “she said.
4. Enriched food for breakfast
Starting the day with Vitamin D is easier to consume ordinary Breakfast food which are enriched with additional nutrients.
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“Enriched food Like milk milk, enriched orange juice and certain cereals are also effective options, “said Press.
Milk, orange and cereal juice are usually enriched with Vitamin D. (East)
Milk can be enriched with up to 84 IU Vitamin D per 100 grams, according to the website of the food and medication administration.
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It is best to check the nutritional cereal marks and orange juice To see how much additional vitamin D can be added to the morning meal, experts say.
