You can’t get enough sun? Try these 11 foods full of vitamin D

Spring finally arrivedS In the middle of allergy and pollen Season, now it’s a great time to get your daily dose Vitamin D by absorption in the sun. But if that is not enough and you are a deficiency of vitamin D before taking additivesHere are foods that can give you a boostS

Vitamin D has several benefitsfrom supporting muscles and neurological functions to helping the absorption of calcium in your bones and, of course, protection against attacks on your immune system. If you do not get enough vitamin D from the beautiful spring sun, try adding foods below to your diet.

The best foods high in vitamin D

Salmon

The amount of vitamin D may vary depending on the fish you use. For example, Study The salmon grown has 25% of the vitamin D content, as it is found in wild salmon. As such, if you get vitamin D from fish sources, try to choose wild fish instead of fish grown from farming. USDA says Sockeye Salmon has an average of 670 IU of Vitamin D at 3.5 ounce serving.

Sword

Another fat fish, which is an excellent source of vitamin D, is swords. USDA lists a 100-gram that serves as 666 IU of Vitamin DS This is more than a daily recommendation 600 IU for people aged 1 to 70 years, so cooking a small swordfish for dinner can help you easily meet your Vitamin D needs.

Tuna

This lunch staple can also pack a vitamin D stroke. Although not as high as salmon or sword fish, the fresh yellow tone still contains 82 IU of Vitamin D per 100-grade serving, according to USDA. This can be a food that can be included as part of the overall diet in vitamin D -rich foods. However, BlueFin Tuna has 227 IU of Vitamin D 100-grade serving, so check which type of tuna you eat.

Egg yolks

As stated by USDA, a whole egg yolk packed a huge 218 IU in Vitamin DS Just preparing the frit or some scrambled eggs in the morning with two eggs can give you a 436-IU boost of Vitamin D. This is a good way to get started every morning.

Orange juice

While oranges are more known for their vitamin C, orange juice is often strengthened with added vitamin D to improve our health. Check the label of your orange juice to see if it was strengthened with Vitamin D. A study found that both Vitamin D2 and D3 were equally equally bionic In orange juice such as taking vitamin D capsules, which means that the body can still absorb vitamins well.

Fortified milk

Milk is another drink that is often strengthened with Vitamin D to help us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D but FDA allows manufacturers To add to 84 IU Vitamin D3 to 100 grams of milk and 84 IU per 100 grams D2 to plant alternatives to milk.

Fortified cereals

Another good way to access Vitamin D is to choose cereals that have been strengthened with it. There is a wide variety of cereals that all add Vitamin D. You just need to check the label of what you buy. Thehe Mayo Clinic A list of fortified cereals as a good source of Vitamin D. You can look for healthier cereal brands, such as whole grains options that are more likely to strengthen with higher levels of vitamin D and be better for you in general. Try to avoid sweet cereals with less nutrients.

Beef liver

The liver is food-love or hatred, but if you like beef liver, this is another good way to get vitamin D. You can either prepare it, popular with onions or liver sausage can be a good source of vitamin D. Vitamin D In a slice.

Sardines

This is another food that people either really love or really hate. However, if you are a Sardin fan, sardines also have a larger amount of vitamin D. USDA says 100 grams of canned sardines have 193 IU of Vitamin DS Enjoy sardines on some cookies or add them to your favorite pizza.

Herring

Herring is another type of fat that is popular for eating jar and crackers, or you can prepare it for dinner. Herring is proud of 214 IU of Vitamin D For 100 grams, according to USDA. In fact, herring is a popular meal around the Midwest holidays. During the cold and dark months, it is a convenient and popular holiday food and boasts quite high levels of vitamin D.

Wild mushrooms

If you are looking for Vitamin D, which does not come from an animal source, the mushrooms are perfect. Just like us, mushrooms create Vitamin D when exposed to UV light from the sun. The fungus is full of Vitamin D2 (Animal sources contain vitamin D3), and one glass of wild mushrooms can be about 136 IU vitamin D.