Regardless of the season, it is important that we always take care of ourselves to prevent unnecessary colds and illnesses. Although many people associate cold and flu season with winter, you can still get sick in the spring. That’s why it’s always a good idea to think about how to use vitamin D (such as vitamin D) to boost your immune system and overall health.
Although the sun is usually ours The main sources of vitamin DYou can also incorporate foods containing this vitamin into your diet. Usually related to the immune system, vitamin D Can help too Bone and muscle health, reduced inflammation, cell growth and glucose metabolism.
Whether you’re under-treated or simply curious, the following foods are full of vitamin D.
The best food vitamin D
salmon
The amount of vitamin D may vary depending on the individual fish you are using. For example, a study found that farmed salmon had 25% of vitamin D content As found in wild salmon. So if you are getting vitamin D from a fish source, try choosing wild fish instead of farmed fish. When it sits USDA explain Sockeye salmon has an average of 670 IUs Every 3.5 ounces of vitamin D.
swordfish
Another fatty fish is an excellent source of vitamin D, and is swordfish. USDA lists 100g 666 IU Vitamin D. This is a 600 IU daily recommendation for people aged 1 to 70, so cooking for dinner may help you easily meet your vitamin D needs.
tuna
This lunchtime staple food can also be packed with vitamin D punched. Although not as tall as salmon or swordfish, fresh yellowfin tuna still contains 82 IU of Vitamin D served per 100 gramsAccording to the USDA. This may be a food as part of the overall diet in vitamin D-rich foods. However, bluefin tuna has 227 iu Vitamin D served per 100 grams, so check which tuna you are eating.
yolk
USDA lists, One whole egg yolk packed 218 IU In Vitamin D, just make frittatas or some scrambled eggs in the morning with two eggs to provide you with 436-IU of enhanced vitamin D. This is a great way to start every morning.
Orange juice
Although oranges are known for their vitamin C, orange juice usually strengthens added vitamin D to help improve our health. Check the label on your orange juice to see if vitamin D is strengthened. One study found that vitamins D2 and D3 are Similarly, biological use In orange juice taken with vitamin D capsules, this means the body can still absorb vitamins well.
Fortified milk
Milk is another beverage that is often boosted with vitamin D, which can help us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but FDA Manufacturers are allowed to voluntarily add up to 84 IU per 100 grams of milk, and 84 IU per 100 grams of vitamin D3 and plant-based milk alternatives.
Fortified Cereals
Another great way to get vitamin D is to choose the grain that strengthens it. All cereals are added with a variety of cereals. You just need to check the label of the purchased item. this Mayo Clinic Listed are good sources of strengthening cereals into vitamin D. You may be looking for healthier cereal brands, such as whole grain options, which are more likely to enhance higher levels of vitamin D and are better for you. Try to avoid using highly sugary cereals with less nutrients.
Beef liver
The liver is a love or annoying food, but if you like beef liver, this is another great way to get vitamin D. You can cook it with onions, or liver sausage is popular, or liver sausage may be a good source of vitamin D. Decocted beef liver has 40 IU of vitamin Dused for single slices.
sardine
This is another food that you really love or hate. However, if you are a sardine fan, sardines also have a higher amount of vitamin D. According to the USDA 100g canned sardines contain 193 IU of vitamin D. Enjoy sardines on some cookies or add them to your favorite pizza.
Herring
Herring is another fatty fish that is popular and can be eaten from jars and cookies, or you can cook it for dinner. Herring has 214 IU of vitamin D According to the USDA, 100 grams are to be obtained. In fact, herring is a popular food for eating around the Midwest holidays. It is a convenient and popular holiday food in the cold and dark months, and it has fairly high vitamin D levels.
Wild mushrooms
If you are looking for vitamin D that is not from animal sources, mushrooms are perfect. Just like us, mushrooms Creating Vitamin D when exposed to UV rays in the sun. Fungus is Full of vitamin D2 (Animal sources contain vitamin D3), a cup of wild mushrooms can equal 136 IU of vitamin D.
