by Vitamin D is an important nutrient, but one that people tilt in the winter months. Vitamin D keeps the bones strong and supports the body’s immune system.
The main method of how people get vitamin D is sunlight – but with the shorter days and colder temperatures, it can be a challenge to spend time outdoors.
In order to compensate for the lack of sunlight, certain foods can give an additional thrust on vitamin D, Laura Manaker, a nutritionist based in South Carolina, told Fox News Digital.
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“The combination of delicious, vitamin D-rich foods with time outdoors on sunny days can help your body also need what it needs in winter,” she said.
These four foods can increase your body’s vitamin dance.
1. Mackerel, salmon and sardines
Any type of fat fishing such as mackerel, salmon and sardines is equipped with one side of vitamin D, said manufacturer.
Salmon, especially wildly caught salmon, is a fish that contains high vitamin D levels, (IStock)
A 3½-Us of Sickeye salmon contains an average of 670 international units (IU) Vitamin D, more than the recommended daily value for one person under the age of 70, according to the US Agriculture Ministry.
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However, the source of the fish is important. A study by the National Institutes of Health showed that agricultural salmon has significantly less vitamin D content than wild salmon.
2. Egg yolk
Eggs are another great source for vitamin D. According to USDA, a single egg yolk contains more than a third of the recommended daily amount of a person’s nutrient.
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Adding eggs to a salad or sandwich can enable a simple vitamin -d thrust.
A single egg yolk contains more than a third of the daily recommended vitamin quantity. (IStock)
3. mushrooms
Mushrooms are unique, said Manaker because she is the “only product-Aisle item that can produce vitamin D.”.
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“If you are exposed [ultraviolet] Light mushrooms can of course synthesize vitamin D, similar to our skin when it is exposed to sunlight, ”she said.
Mushrooms are the only product for products that can produce vitamin D. (IStock)
In order to better maximize the vitamin D mushrooms, people can sunbathe at home and look for mushrooms that are referred to as “UV-exposed”, said Manaker.
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“One of my favorite methods to increase the vitamin -D values is to enjoy a hearty mushroom soup in the colder months or add to salads and sandwiches roasted mushrooms,” she said.
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At the beginning of the day with vitamin D, it is easier to consume common breakfast foods that have been enriched with additional nutrients.
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“Enriched foods such as dairy products, paved orange juice and certain grain are also effective options,” said Manaker.
Milk, orange juice and muesli are all often attached to vitamin D. (IStock)
According to the Food and Drug Administration website, milk can be enriched with up to 84 IE vitamin D per 100 grams.
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It is best to check the nutrition labels of muesli and orange juice to see how much additional vitamin D can be added to a morning fawn, explain experts.
