Salmon
Salmon is a rich source of natural vitamin D, especially wild salmon. According to the USDA, a 100g serving of salmon can provide up to 526 IU of vitamin D, which is more than 60% of the body's daily needs.
Eating salmon not only helps you increase your vitamin D intake but also provides a lot of omega-3 which is good for heart and brain health. Salmon is also a great choice in winter, when the body's nutritional needs increase.
Egg yolks
Egg yolks are a rich source of natural vitamin D, an important nutrient that helps maintain bone health and supports immune function.
Egg yolks are a rich source of natural vitamin D.
In winter, when limited sunlight makes it difficult for the body to synthesize enough vitamin D, adding eggs to the daily diet becomes necessary to prevent vitamin D deficiency. One large egg provides about 44 IU of vitamin D, while also providing high-quality protein, vitamin B12, choline and many other essential minerals, supporting energy and metabolic functions.
Adding eggs to your winter breakfast or dinner not only helps your body maintain stable vitamin D levels, but also provides the protein needed to maintain muscle and overall health during the cold months, when the body is more likely to tire and be less active.
Canned tuna
If fresh salmon isn't available, canned tuna is also one of the 7 foods to boost your vitamin D intake this winter. Canned tuna is convenient and affordable, and provides around 26 IU of vitamin D per 100g (according to Healthline data).
When consuming canned tuna, you should be mindful of the mercury levels that may be present in this fish and should not eat too much over a long period of time.
Additionally, tuna is packed with protein, omega-3s, and selenium, all of which are beneficial to overall health. However, when consuming canned tuna, you should be mindful of the mercury levels that may be present in this fish and avoid eating too much over a long period of time.
Cod liver oil
Cod liver oil has long been known as a rich source of vitamin D. According to Healthline, just one teaspoon of cod liver oil can provide about 450 IU of vitamin D, which is almost the entire daily requirement of the body.
This is a great option for those who don’t regularly consume fish or other foods rich in vitamin D. Additionally, cod liver oil provides a large amount of omega-3s, which support heart and brain health.
Mushroom
Mushrooms are one of the few plant foods that can provide vitamin D. When exposed to UV rays from sunlight, mushrooms are able to synthesize vitamin D.
Mushrooms are one of the few plant foods that can provide vitamin D.
During winter, when sunlight is not enough, mushrooms become one of the foods that help increase vitamin D levels in winter that you should add to your menu.
Milk and dairy products
Cow's milk and dairy products such as yogurt and cheese are also important sources of vitamin D during the winter.
Many milk and dairy products are now fortified with vitamin D, making it easy to incorporate this nutrient into your daily diet. It’s a simple and effective way to ensure you and your family are getting enough vitamin D.
Orange juice
Orange juice, especially fortified orange juice, can be a significant source of vitamin D. Since many people are lactose intolerant or allergic to milk, some companies add vitamin D and calcium to orange juice.
One 8-ounce glass of fortified orange juice can provide up to 100 IU of vitamin D.
One 8-ounce glass of fortified orange juice can provide up to 100 IU of vitamin D, which is about 12% of the recommended daily intake. However, orange juice is not suitable for people with acid reflux or diabetes, as it can worsen symptoms or spike blood sugar.
Source: https://giadinh.suckhoedoisong.vn/loai-thuc-pham-giau-vitamin-d-nen-bo-sung-vao-mua-dong-172251205173543166.htm
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