Vitamins are an indispensable component of our body. Vitamin d can not only strengthen bones but also prevent multiple cancers. In recent years, there is increasing evidence that vitamin D deficiency may be extremely harmful to the body. So what can you add vitamin D?
salmon
Salmon is not only high in vitamin D, but also rich in omega 3 fatty acids, and its mercury content is also low. Different cooking methods have different effects on vitamin D. The study found that baking can maximize the retention of vitamin D, frying will make it lose half.
Cod liver oil
Cod liver oil is one of the quickest and simplest ways to take vitamin D. Cod liver oil can also provide vitamin A, which helps protect immunity and heart and eye health.
tuna
Fatty tuna is rich in vitamin D and omega 3 fatty acids. It provides a wealth of protein and is rich in selenium that boosts immunity.
egg
Vitamin D in eggs is mainly found in egg yolks. Eating eggs every day can also supplement vitamin D. However, the cholesterol content of an egg is also high, so it is appropriate to eat eggs properly so that it is good for heart health.
milk
Most brands of milk are enhanced with vitamin D. According to the brand, a glass of milk usually provides about 100 IU, but check the label to make sure. In addition, many dairy products made from milk - such as yogurt - may contain vitamin D, but ice cream and most cheeses usually do not.
spinach
Plant foods also contain high levels of vitamin D, such as spinach, but vitamin D in plant foods is not well absorbed. Animal fats are needed to promote absorption. Animal oil can be used to fry spinach and dissolve vitamin D. It promotes absorption in fat.
Animal liver
The content of vitamin D in the liver of animals is generally higher, especially in chicken liver and bovine liver. The vitamin D in animal liver is better absorbed, and the effect is obvious when supplementing. Especially suitable for the elderly.
shrimp
According to the data from the National Natural Nutrition Database of the US Department of Agriculture, shrimp is rich in omega 3 fatty acids and protein, but its fat and calories are low.
Orange juice
Concentrated orange juice can help you get vitamin D. A glass of 8 ounces of concentrated juice usually has about 100 IU of vitamin D.
