Foods rich in vitamin D are essential for a healthy diet. Local water -soluble nutrients made by our bodies when they are absorbed through sunlight or found in food and supplements, but many people in the UK are lacking in our overall health. ~ Inside 2022One in six British adults was estimated to have a lack of vitamin D. This is about 20 %of the population. Deficiency can lead to poor immune systems, high risk of certain cancer, and various problems such as liver and kidney disease.
Amelia SherryThe clinical nutrition coordinator of the New York Mount Sinai Hospital is not rich in foods with many vitamin D, but food is Be If you are rich in nutrients, you can easily integrate it into this diet. Some of the most common vitamin D foods are as follows.
1. Salmon
Sherry lists fat fish such as salmon as a major vitamin D-rich food. 85g salmon can be contained anywhere 383 ~ 570 International Unit (IU) Depending on the type of salmon you chose.
2. Rainbow trout
Another fish that can be turned to include rainbow trout -85g 645 IU Vitamin D
3. Orange juice
Sherry says that you can find reinforced foods to get vitamin D. For example, 240 ml of orange juice is included. 100 IU Nutrients.
4. Daegu liver oil
Daegu liver oil has been recommended for a long time by experts who help vitamin D deficiency. 450 IU.
5. Sarde
Sarde is one of the healthiest fish options. However, in addition to many benefits (for example, it helps to increase brain function and prevents hair loss), it is full of vitamin D. 164 IU Nutrients.
6. Milk
Milk is not only rich in calcium, but also rich in vitamin D. It is included in one cup 115 IU.
7. Yogurt
Yogurt is an easy food that can be put into diet for fixing vitamin D. It contains about 225g of yogurt 116 IU.
What is vitamin D?
Sherry says that vitamin D is best known for improving bone health, but it is best known for improving bone health. “Vitamin D creates and strengthens bones with calcium, improves immunity and muscle function, reduces inflammation, helps cell growth, and improves the ability of the body to control blood sugar.
Nevertheless, be careful to take too much nutrients. Sherry doesn’t cause this work (if vitamin D is appropriate in the body, won’t continue to be made from ultraviolet rays. “Vitamin D is fat solubility, so excess is not lost in the urine. Extra vitamin D is stored in the body and can be too toxic.”
How many vitamin D is needed a day?
According to Mayo ClinicRecommended daily vitamin D is 400 IU for babies under 70 years old.
Should I take vitamin D supplements?
If there is a lack of nutrients, supplements are required. Sherry says it is common for people who are limited to sun exposure and may not spend much time outdoors. People with dark skin may have difficulty creating vitamin D with the sun alone, and if they do not eat enough vitamin D -rich foods or have digestive diseases such as celiac, they may need supplements.
Still, before buying a vitamin D supplement, she actually It is not enough. To confirm vitamin D deficiency, you need to have a blood test. Then doctors and nutritionists can help you decide how much you need to take vitamin D and how long it takes. So if you are suspicious, meet your doctor and check if this is the right option.
