2023-05-16 03:00:00
Posted by Enas Al-Banna
Tuesday, May 16, 2023 06:00 AM
Do you get enough Vitamin D in your diet? This nutrient is important for healthy cell growth, maintaining your immune system to ward off disease, and aiding in calcium absorption so your bones stay strong.
It also helps prevent rickets in children, and along with calcium, this so-called sunshine vitamin protects once morest osteoporosis in the elderly, according to the National Institutes of Health. (NIH) .
Vitamin D is produced in your body when the sun’s ultraviolet rays hit your skin, the recommended daily amount (RDA) of vitamin D is 600 IU (IU) which is 15 (micrograms) for most adults, according to the National Institutes of Health. For those over 80, it’s RDA 800 IU (20 mcg).
Do you suffer from vitamin D deficiency? Add these ten foods to your diet. Thehealthsite“
Salmon
This omega-3 rich food is also full of sunshine vitamins.
mushrooms
Amounts of vitamin D vary depending on the amount of UV light the mushrooms are exposed to.
Tuna
3 ounces of tuna, canned in water, contains 68 IU of vitamin D.
fortified milk
A cup of fortified whole milk contains 95.6 IU of vitamin D.
orange juice
One cup of fortified orange juice can add 99.6 IU of vitamin D to your daily total.
Fortified yogurt
Yogurt is also a great source of Vitamin D which you need to add to your diet.
morning cereal
A healthy bowl of morning cereal with fruits and nuts can be a great source of vitamin D.
yolk
Egg yolks also contain dietary fat, which your body needs to absorb fat-soluble vitamins such as d.
sardine
Sardines are packed with nutrients like protein, heart-healthy omega-3 fatty acids, calcium, and vitamin D.
Cod liver oil
If you don’t like fish, taking cod liver oil is another way to increase your vitamin D intake.
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