Winter calls for longer nights and shorter days without sunlight. With the cold season and the growing flu, plus affective seasonal disorder by increasing its ugly head, our immune systems get a hit. A nutrient that is great to fight against attacks on our bodies is vitamin D.
Unfortunately, with longer hours of darkness, taking our vitamin D absorption from sunlight can be more difficult in winter. This simply means that we have to work a little more to get what we need from different sources from the sun. Vitamin D has several benefits, from supporting muscle and neurological functions to helping in the absorption of calcium in the bone, and of course, the growth of the immune system.
Sources of vitamin D besides the sun come from our foods. Below are the best high foods with vitamin D worth adding to your diet.
The best high foods in vitamin D
Salmon
The amount of vitamin D can vary depending on the individual fish you use. For example, one study found that farm salmon had 25% of vitamin D content as found in savage salmon. As such, if you are taking vitamin D from fish springs, try to decide on wild fish instead of farm grown fish. While sitting, USDA says Sockeye Salmon has an average of 670 International Vitamin D units for 3.5-ONS service.
Swordfish
Another fatty fish that is an excellent source of vitamin D is sword fish. USDA lists a 100 gram service containing 666 IU of vitamin D. This is over the daily recommendation of 600 IU for people aged 1 to 70, so cooking some sword fish can help you fill easily your vitamin D needs.
tone
This lunch element can also pack a handful of vitamin D. While not as high as salmon or sword fish, yellow yellow tone still contains 82 IU of vitamin D for 100 grams, according to USDA. It can be a food to include as part of a general diet in foods rich in vitamin D. However, blue tuna has 227 IU vitamin D for 100 grams service, so check which type of tone you also eat.
Egg yolk
As sorted by USDA, an entire egg yolk packs one IU 218 IU in vitamin D. Simply making a frittata or some scrambled eggs with two eggs can give you a 436-iu vitamin D. This is a good way to start every morning.
Orange juice
While oranges themselves are more popular for their vitamin C content, orange juice often comes fortified with added vitamin D to help increase our health. Simply check the label in your orange juice to see if it is fortified with vitamin D. One study found that both vitamins D2 and D3 are just as bio available in orange juice as they receive vitamin D capsules, which means that the body It can still absorb vitamins well.
Fortified milk
Milk is another drink that is often fortified with vitamin D to help us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but the FDA allows manufacturers to volunteer up to 84 IU vitamin D3 per 100 grams of milk and 84 IU per 100 grams of D2 in plant -based milk alternatives.
Fortified
Another good way to access vitamin D is to choose cereals that are strengthened with it. There are a wide variety of grains that all add vitamin D. You just need to check the label of what you are buying. Mayo Clinic ranks fortified cereals as a good source of vitamin D. You can look for healthier brands of cereals, such as whole wheat options, which are more likely to be strengthened with higher levels of vitamin D and be better for you in general. Try to avoid very sugar cereals with less nutrients.
Beef liver
Liver is a loving-or-hare-hare food, but if you like beef liver, it is another good way to get vitamin D. You can either cook it, known with onions, or liver sauce may be A good source of vitamin D. According to USDA, the liver cooked with pan, has 40 IU vitamin D, measured for a single slice.
sardine
This is another food that people either really love or really hate. However, if you are a fan of Sardinia, the sardines have a higher amount of vitamin D, as well. According to USDA, 100 grams of canned sardines have 193 IU vitamin D. Enjoy sardines in some crackers or add them to your favorite pizza.
Herring
Hering is another type of fatty fish that is popular to eat from a jar and in the cracker, or you can cook it for dinner. Hering boasts 214 IU of vitamin D for a 100 gram service, according to USDA. In fact, Hering is a well -known food to eat around the Midwest vacation. During the cold and darker months, it is a suitable and popular holiday food, and boasts very high levels of vitamin D.
Mushroom
If you are looking for vitamin D that does not come from an animal source, the fungus is perfect. Like us, fungi create vitamin D when exposed to UV light from the sun. The fungus is filled with vitamin D2 (animal sources contain vitamin D3), and a cup of wild mushrooms can be equated about 136 IU of vitamin D.