Vitamin D is an important nutrient but it tends to lack it during the winter months. Vitamin D It helps to maintain bone strength and works to support the immune system in the body.
The main way that people get vitamin D is through sunlight, but with short days and cold temperatures, the outdoor time will be challenged.
To compensate for a lack of sunlight, Certain foods “It can provide an additional boost of vitamin D,” Laura Manker, dietitian and dietitian in South Carolina, told Fox News Digital.
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She said: “The combination of delicious foods rich in vitamin D while spending time in the outdoor days can help ensure that your body gets what it needs, even in the winter.”
These four foods can enhance the amount of vitamin D in the body.
1. Macrile, salmon and sardines
What kind of fatty fish like Macrile, salmon and sardines Manker said that the producer will come with vitamin D.
Salmon, especially salmon that is caught from the wild, is a thickness that contains high levels of vitamin D. (Estok)
The 3,3 ounces of Suki salmon contains an average of 670 international units of vitamin D, that is, more than the recommended daily value of a person under the age of 70, according to the US Department of Agriculture.
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But the source of fish is important. A study conducted by the National Institutes of Health found that transplanted salmon contains a much lower vitamin D content than salmon that is caught in the wild.
2. Egg yolk
The eggs are another great source of vitamin D. One egg yolk contains more than a third of the recommended daily amount of nutrients, according to the US Department of Agriculture.
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Adding eggs to salad or sandwich can provide an easy batch of vitamin D.
One egg yolk contains more than a third of the recommended daily quantity for a person from vitamin D. (Estok)
3. Al -Fitr
Manker said that the mushroom is unique, because it is “the only element capable of producing vitamin D”.
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When exposed to light (UV rays), It can mushroom naturally She said, “The assembly of vitamin D, similar to what our skin does when it is exposed to sunlight,” she said.
Mushroom is the only element in the production corridor that can produce vitamin D. (Estok)
Menker said that to better achieve vitamin D levels in mushrooms, people can dry it in the sun at home or search for mushrooms that carry a “UV exposed radiology sign”.
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“One of my favorite ways to increase vitamin D levels is to enjoy delicious mushroom soup or add grilled mushrooms to it Authorities and sandwiches She said: During the cold months.
4. Breakfast foods
The start of the day with vitamin D is easier when eating it common Breakfast foods That was fortified with additional nutrients.
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“Foods supported “Like dairy milk, subsidized orange juice, and some grains are also effective options,” said Manker.
Milk, orange juice and grains are usually strengthened by vitamin D. (Estok)
Milk can be strengthened by up to 84 IU of vitamin D per 100 grams, according to the Food and Drug Administration website.
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It is better to check the food stickers of the grains and orange juice Experts say to find out the additional vitamin D, which can be added to the morning meal.
