You can’t get enough of the sun? Try these 11 foods filled with vitamin D

Spring finally receipt. In the middle sensitive and Pollen The season is now a great time to get your daily dose Vitamin D By absorbing the sun. But if this is not enough and you are deficient vitamin D, before eating it Dietary supplementsHere are the foods that can give you Enhance.

Vitamin D has several benefitsFrom muscle support and nervous functions to help absorb calcium in your bones, and of course protect from your attacks impervious system. If you do not get enough vitamin D from the beautiful spring sun, try adding foods below to your diet.

The best foods are high in vitamin D

salmon

The amount of vitamin D can vary depending on the fish you use. For example, One study The most found salmon was 25 % of the vitamin D content as found in the thickness of the wildfire. As such, if you get vitamin D from fish sources, try to choose the fish that are brilliantly caught instead of the fish raised. The US Department of Agriculture says that Sockeeye Salmon is average of 670 international units Vitamin D For every 3.5 ounces.

swordfish

Another fatty fish is an excellent source of vitamin D is a sword fish. The US Department of Agriculture lists 100 grams as 666 international units from Vitamin D. This is more than 600 daily international units for people between the ages of 1 to 70 years, so cooking some fish for dinner may help you easily meet your needs in vitamin D.

Tuna

This basic lunch can also be packed for vitamin D. Although it is not high like salmon or a sword sword, fresh yellow tuna still contains 82 international units Vitamin D For every 100 grams of service, according to the US Department of Agriculture. It can be food to include it as part of a comprehensive diet in rich foods vitamin D. However, the blue tuna has 227 international units from Vitamin D Each service has 100 grams, so check the type of tuna that you eat too.

yolk

As listed by the US Department of Agriculture, full full egg yolk packs 218 international units in Vitamin D. Simply make Fritata or some scrambled eggs in the morning with two eggs that can give you a 436-IU batch of vitamin D. This is a good way to start any morning.

orange juice

While orange is more known as vitamin C, orange juice is often fortified with vitamin D to help enhance our health. Check the poster on orange juice to see if it has been immunized with vitamin D. Biological available In orange juice where it takes vitamin D capsules, which means that the body can still absorb vitamins well.

Has fortified milk

Milk is another drink that is often immunized with vitamin D to help us obtain these valuable nutrients. Like orange juice, milk is not a natural source of vitamin D, but the Food and Drug Administration allows Manufacturers To add up to 84 IU of vitamin D3 per 100 grams of milk and 84 IU per 100 grams of vegetable milk alternatives.

Fortified pills

Another good way to reach vitamin D is to choose the grains that have been immunized with it. There is a wide range of grains, all of which add vitamin D. You simply need to check what you buy. the May clinic He recounts immune grains as a good source of vitamin D. You may search for healthy brands, such as whole grain options, which are likely to fortify with higher levels of vitamin D and be better for you in general. Try to avoid very sugary pills with fewer nutrients.

Cow meat

The liver is the food of love or hate, but if you like the liver of beef, this is another good way to get vitamin D. Vitamin D In one slide.

Sardine

This is another food that people really love or really hate. However, if you are a fan of sardines, sardines have a higher amount of vitamin D as well. The US Department of Agriculture says 100 grams of canned sardines has 193 international units Vitamin D. Enjoy sardines to some crackers or add them to your favorite pizza.

herring

Herring is another type of fatty fish that is popular to eat from a jar and on crackers, or you can cook them for dinner. Herring boasts 214 international units Vitamin D To serve 100 grams, according to the US Department of Agriculture. In fact, Herring is a popular food to eat all over holidays in the Middle West. During the cold and darker months, it is a comfortable and famous holiday food, and features high levels of vitamin D.

Wild mushroom

If you are looking for vitamin D does not come from an animal source, then mushrooms are perfect. Just like us, create mushrooms Vitamin D When exposed to UV light from the sun. Fungi are packed with Vitamin D2 (Animal sources contain vitamin D3), and one cup of wild mushrooms can be equal to about 136 IU of vitamin D.