5 natural sources of vitamin D to consume daily
Vitamin D is also known as the sunshine vitamin, which is one of the most important nutrients needed to keep your body healthy and fight against diseases.
The most important function of Vitamin D is to help regulate the amount of calcium and phosphorus in the body – both are important factors that support bones, teeth and help keep your body healthy. Lack of Vitamin D will cause osteoporosis, muscle weakness, hypertension and hormonal imbalance. Low immunity and back pain are also signs of vitamin D deficiency.
One problem is that in Western countries, in the winter, the amount of sunlight in the day is very low. Or for people who often work in rooms, the vitamin D supplement from the sun is very limited. The question is how can we supplement vitamin D in these cases because there are not many natural foods that contain enough vitamin D?
According to experts, the best way to get vitamin D is from the sun, but there are also many ways for you to get the vitamin D needed through diet changes.
Here are some natural sources of vitamin D that you can add to your daily diet:
When it comes to cheese, most people often think of a tasty and energetic food, but not everyone knows that cheese is also capable of supplying essential nutrients such as fat, protein, calcium, phosphorus and vitamin D.
Among countless types of cheese, Ricotta has the highest vitamin D content.
These delicious foods also act to enhance your body's resistance, fight against aging, and are filled with vitamin D to strengthen your bones. However, not all types of mushroom can provide the same amount of vitamin D. For every 1 cup (about 3 ounces) of mushrooms, you can get 400 IU of vitamin D.
Remember to wash the mushrooms thoroughly before using. You can use mushrooms to cook soup, fried dishes or salad.
3. Oily fishes
Oily fishes include mackerel, tuna, salmon… with plenty of vitamin D. Besides, oily fishes are also a natural source of omega-3 which is very beneficial for health, especially for eyes.
According to experts, the daily dose of vitamin D needed in a normal person, aged 5-70 years, is 600 IU. For those who are 70 year old and older, 800 IU of vitamin D every day is recommended. About 3 ounces (85 grams) of salmon fillet can provide 450 IU.
4. Egg yolk
Many people think that egg is high in cholesterol, which is bad for the body, but do not ignore this extremely good food. There is plenty of vitamin D in eggs and studies have shown that the cholesterol content in eggs is less than foods with saturated fats.
Since vitamin D is predominantly in egg yolk, do not waste egg yolks unless you have a cholesterol problem. Each egg provides about 40IU of vitamin D.
5. Fresh milk
Milk and dairy products are known to be rich in calcium, vitamin D. Milk helps children raise height, and help the old keep their bones healthy.
One cup of milk can supply up to 100 IU of vitamin D, while a cup of yoghurt can provide about 80 IU. When buying milk and dairy products, it is best to check the label thoroughly before buying and using.
By: Roxana Edwards