Vitamin D has come out of the shadow of calcium and become a new "it" micronutrient. Vitamin D plays an important role in brain development, bone, muscle and cardiovascular function, healthy lungs and respiratory tract, and keeping the immune system strong. It is essential for overall health. More and more researches also show that it may play a role in exercise ability, emotion and fertility. Unfortunately, about 42% of Americans are vitamin deficient, and older people, African Americans and Hispanics are at greater risk of defects. The Institute of Medicine recommends that adults aged 71 and over use 600 international units a day and 800 international units, although other experts believe these recommendations may be higher. Read on to learn more about the best sources to help you control your nutrient intake.
Credit: Barcelona studio / Niki grutadaria / livestrong.com correlation: 12 kinds of food that can improve mood. Sardines may be small compared with other fish, but their nutritional value is enormous. A three ounce service provides 164 ounces of vitamin D. One reason why sardines are rich in vitamin D and calcium is that you eat whole fish, bones and everything. Like humans, fish store valuable calcium and vitamin D in their bones. Sardines also provide vitamin B12, iron, selenium and protein. If you think sardines are too fishy, soaking them in milk for an hour will produce a mild taste. Bert Kutino, the cook and co founder of the California's Monterey sardine factory, told today's dietitian. correlation: seven amazing foods can fight against winter colds. Three. Eggs have been criticized in the past for their cholesterol content in the yolk. According to Tamara duker freuman, all eggs, including yolks, fit into a healthy diet. " "I think eggs are the perfect source of vitamin D and other important nutrients for most people," froman said. "I tend not to stop them. "A large egg can provide 40 ounces of vitamin D. the vitamin D in the egg is only present in the yolk, not in the egg white. To increase vitamin D, add sun soaked mushrooms to your eggs and serve with milk. correlation: 20 surprising ways to eat eggs correlation: 5 kinds of dangerous fish and 3 kinds of safer seafood options correlation: 9 delicious recipes made of healthy fat correlation: 5 dangerous fish and 3 safer seafood options vitamin D is usually called sunshine vitamin, because when ultraviolet rays shine on the skin, your body will produce it. Most people get the vitamin D they need in this way, although staying indoors or wearing sunscreen (usually with a factor of 8 or more) most of the time reduces your exposure to the sun. Some researchers recommend that your face, arms, back or legs get five to 30 minutes of sunlight twice a week between 10 a.m. and 3 p.m. to get enough vitamin D. If you're worried about the sun's harmful rays, you can choose to spend less time in the sun and eat more vitamin D rich foods or supplements. correlation: 30 kinds of safest sunscreen and 3 kinds of avoiding credit: Goran bogicevic / iStock / Getty Images correlation: 30 safest sunscreens and 3 avoidanceOf sunscreen. Credit: JGI / Jamie Grill / blend images / Getty Images related: 43 exposed supplements: which supplements should be considered and which credits should be avoided: Credit: Elena brodezkaya / iStock / Getty Images 1. Mushroom is one of the few natural foods with vitamin D, just like fish. Some varieties are treated with UV - just 1-2 seconds of UV - to produce enough vitamin D to meet your daily needs. Studies at the Beltsville Center for human nutrition research show that the UV treated mushrooms contain 446 units per 3.5 ounces, while the non UV treated mushrooms contain 10 units per 3.5 ounces. Tip: you can make your own mushrooms rich in vitamin D by letting them absorb one hour of sunlight before eating.
4. Salmon is a well-known protein and heart healthy omega-3 fatty acid. Salmon is also the top food source of vitamin D. A 3-ounce serving of red eye Salmon - about the size of a deck of playing cards - provides about 570 ounces of vitamin D. When buying salmon, some of the best choices are Chinook salmon or Atlantic salmon from recycled aquaculture systems, or wild Alaskan Salmon or Chinook salmon.
5. Beef liver is another food rarely listed as recommended healthy food. A lot of people don't like the taste of the liver, but it's actually one of the healthiest foods you can eat, "said Anna Johnson. Although its cholesterol is quite high, a three ounce food has 162 calories, it can provide 40 ounces of vitamin D, as well as valuable zinc, iron, niacin and vitamin A. Beef liver with quinoa or brown rice steamed vegetables, or liver diced as salad ingredients. Healthy cooking methods include baking, baking, and barbecue.
6. Herring and pickled herring, another omega-3-rich fish, are not eaten as often as salmon in the United States, but they are a good source of vitamin D, providing about 182 units in a 3-ounce cooked fillet. Pickled herring is considered a delicacy in Scandinavian countries. You can buy it with salted herring or from a professional grocery store. Because pickled herring is well preserved, it's a great party snack, and you can put it on a buffet table, or on a tray for circulation. If you're worried about your sodium intake, choose fresh herring the most.
7. Sunlight
8. Vitamin D lamp is available in the market. The required exposure time is usually 5 minutes per day (depending on the lamp), and it is recommended that you alternate between areas of skin exposed to the lamp. While this option is feasible, some experts recommend taking supplements to avoid the high cost of typically more than $350 and the risk of UV associated with these lights. A typical light box treatment lamp does not provide the type of light the body needs to produce vitamin D.
9. If you can't get enough vitamin D from food and sunlight, supplements are an effective option. The National Library of Medicine says the most accurate way to determine the deficiency is a blood test for 25 hydroxyvitamin D. If you have a real defect, your doctor may prescribe a dose of synthetic vitamin D, which is not known to cause toxicity through food consumption, and excessive intake of vitamin D will lead to serious complications. If you just want to fill a potential dietary gap, a basic multivitamin can provide safe vitamin D and other essential nutrients.
What do you think? Has your blood been tested for vitamin D deficiency? What did you find? What is your favorite way to meet your vitamin D needs? Do you like special food, supplements or sunshine? In addition, do you find yourself suffering from seasonal affective disorder or depression in winter? Please comment below and let us know.
