Vitamin D plays an important role in bone health, calcium absorption, and immune system function. It also helps transmit signals to the brain, while the body can provide it through food, supplements and exposure to sunlight.
However, many people do not receive the necessary amount of this vitamin. According to recommendations, adults between the ages of 19 and 70 need 15 micrograms, or 600 international units ( IU) a day while people over 71 years of age for 20 micrograms (800) IU).
According to Eating Well, there are some foods that can help fill daily needs for vitamin D.
Five of them are:
1. Fat fish
Salmon, trout, mackerel, herring, and tone are among the richest sources of vitamin D. A port of about 8 ounces [85 g] of rainbow trout contains approximately 16.2 micrograms, while the same salmon is about 14.2 micrograms.
2. Milk
The cow’s milk fortified with vitamin D is another important source. One cup contains about 2.9 micrograms of this vitamin. Some herbal beverages, such as soybeans, almonds, and oats, may also be fortified with vitamin D.
3. Dreams for breakfast
Some crops are rich in vitamin D. The amount changes according to the product, so it is recommended to check nutrients before buying.
4. Sardelet
Sardeles contain proteins, omega-3s, and several important vitamins and minerals. A two sardine button offers about 1.2 micrograms of vitamin D.
5. Eggs
A large egg contains about 1.1 micrograms of vitamin D. This vitamin is found mainly in egg yellow, so full – egg consumption provides more of its number.
Including such foods in daily diet can help increase vitamin D and support important functions of the organism.
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