Vitamin D is an important nutrient, but one that tends people to miss during the winter months. Vitamin D Helps to keep bones strong and works to support the body’s immune system.
The most important way in which people get vitamin D is through sunlight – but with the shorter days and colder temperatures, time can be a challenge outdoors.
To make up for the lack of sunlight, Certain foods Can offer an extra boost of vitamin D, to Laura Manaker, a dietician and nutritionist established in South Carolina, Fox News Digital told.
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“Combining tasty, vitamin D-rich foods with outside time on sunny days can cause your body to get what it needs, even in the winter,” she said.
These four foods can stimulate the vitamin D intake of your body.
1. Mackerel, salmon and sardines
Any form of fatty fish such as Mackerel, salmon and sardines Will come with a side of vitamin D, Manaker said.
Salmon, especially in the wild, is a fish that contains high levels of vitamin D. (Istock)
A 3½-essence portion of Sockeye Zalm contains an average of 670 international units (IU) of vitamin D, more than the recommended daily value for a person under the age of 70, according to the website of the US Department of Agriculture.
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However, the source of the fish is important. A study by the National Institutes of Health showed that grown salmon has considerably less vitamin D content than salmon caught in the wild.
2. Egg yolks
Eggs are another great source of vitamin D. A single egg yolk contains more than a third of the recommended daily amount of a person’s nutrient, according to the USDA.
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Adding eggs to a salad or sandwich can offer a simple vitamin D boost.
A single egg yolk contains more than a third of the daily recommended amount of vitamin D. (Istock)
3. Champignons
Mushrooms are unique, Manaker said, because they are the “only product-gangpad item that is able to produce vitamin D.”
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“When exposing (ultraviolet) light, Mushrooms can of course Synthesize vitamin D, similar to how our skin is doing when they are exposed to sunlight, “she said.
Mushrooms are the only item for producing the product that can produce vitamin D. (Istock)
To better maximize the vitamin D levels of mushrooms, people can dry them out at home or search for mushrooms that are labeled “UV-blot,” Manaker said.
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“One of my favorite ways to increase vitamin D levels is to enjoy Salads and sandwiches During the colder months, “she said.
4. Reinforced breakfast food
Starting the day with vitamin D is easier when consuming food food They are reinforced with extra nutrients.
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“Reinforced foods Such as dairy milk, reinforced orange juice and certain grains are also effective options, “Manaker said.
Milk, orange juice and breakfast cereals are all often strengthened with vitamin D. (Istock)
Milk can be reinforced with a maximum of 84 IU vitamin D per 100 grams, according to the website of the Food and Drug Administration.
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It is best to check the food labels from breakfast cereals orange juice To see how much extra vitamin D can be added to a morning meal, experts say.
