The best sources of vitamin D: tips and tricks
Vitamin D is an important nutrient for our health. It helps our body absorb and utilize calcium, which is important for strong bones and teeth. Vitamin D can also help boost our immune system and reduce the risk of chronic diseases like diabetes, cancer, and heart disease. This article reviews the best sources of vitamin D and tips and tricks for getting this important nutrient.
Tips and tricks for vitamin D supply
1. Sunlight
Sunlight is the best source of vitamin D. When our skin is exposed to the sun, it can produce vitamin D. The best time for the formation of vitamin D from sunlight is between 10 a.m. and 2 p.m. The amount of vitamin D that the body produces depends on various factors such as skin color, age, and geographic location.
2. oily fish
Fatty fish such as salmon, mackerel and herring are excellent sources of vitamin D. A serving of salmon can provide up to 100% of the recommended daily allowance of vitamin D. Other types of fish such as tuna and sardines are also good sources of vitamin D.
3. Yolk
Egg yolks are also a good source of vitamin D. One egg contains about 7% of the recommended daily allowance of vitamin D. However, it should be noted that egg yolks also contain a lot of cholesterol . If you have to watch your cholesterol intake, you should limit the consumption of egg yolks.
4. Mushrooms
Mushrooms are another good source of vitamin D. Mushrooms produce vitamin D when exposed to the sun, just like our skin. A serving of mushrooms can provide up to 100% of the recommended daily allowance of vitamin D.
5. fortified foods
Some foods like milk, fruit juices, and breakfast cereal are fortified with vitamin D. A cup of milk can contain up to 25% of the recommended daily allowance of vitamin D. It should be noted, however, that fortified foods can often also contain a lot of sugar.
Conclusion
Vitamin D is an important nutrient for our health. The best sources of vitamin D are sunlight, oily fish, egg yolks, mushrooms, and fortified foods. Get outside at least 15 minutes a day, eat oily fish at least twice a week, and use fortified foods to increase your vitamin D intake. If you're having trouble getting enough vitamin D , talk to your doctor about the option of taking vitamin D supplements.
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