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Vitamin D is important for building strong bones and other health benefits. Although the human body can produce it through exposure to sunlight, many people suffer from a lack of the “sunshine vitamin.”
And for those who don’t get enough sunlight, they can supplement their daily vitamin D intake by adding certain foods to their diet.
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How Much Vitamin D Do I Need?
According to the National Institutes of Health, the recommended daily allowance of vitamin D for each age group is:
Children up to 12 months of age: 400 IU
Individuals from 1 to 70 years old: 600 IU
Adults 71 years and over: 800 IU
Pregnant and lactating women: 600 IU
The elderly, people with darker complexions, and those who cover their skin for religious or health reasons are at increased risk of vitamin D deficiency.
To get the right amount of recommended sun vitamin, here are six healthy foods that contain vitamin D:
1. Salmon:
Salmon is readily available and rich in vitamin D. A 3-ounce serving of salmon contains 375 international units (IU) of vitamin D.
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If possible, choose wild salmon as an additional feed.
A 2007 study found that a 3.5-ounce serving of wild salmon contains an average of 988 IU of vitamin D, while the same amount of farmed salmon contains an average of 240 IU.
Salmon is a great source of B vitamins and omega-3 fatty acids, which are believed to be beneficial in preventing cardiovascular disease, cancer, Alzheimer’s disease, and inflammation in general.
2. Trout or trout:
Trout is another excellent fish option for those looking to increase their vitamin D intake. One serving of trout contains 540 international units of this essential vitamin.
Trout is also an excellent source of other vitamins and minerals such as niacin, which helps the body convert food into energy, vitamin B12, which helps form red blood cells, and omega-3 fatty acids, which can reduce risk diseases and strokes. .
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3. Cod liver oil supplements:
Cod liver oil is a nutritional supplement that you can buy at most grocery stores. It’s a great option for those who don’t like fish, but still want an easy way to add vitamin D to their diet.
Two capsules, equivalent to 5 milliliters of cod liver oil, provide around 400 international units of solar vitamin per day. This equates to about 66% of a person’s average daily vitamin D needs.
4. Eat mushrooms:
For vegetarians, mushrooms are a good alternative source of vitamin D. One cup of raw mushrooms contains 786 international units of vitamin D.
However, the vitamin D content varies according to the types of mushrooms. And a 2018 review article in Nutrients found that fresh wild mushrooms contain more vitamin D than store-bought mushrooms.
5. Egg yolk:
Another option for vegetarians looking to increase their vitamin D intake is eggs, especially egg yolks. A large egg with the yolk contains approximately 44 international units of vitamin D, which is 6% of the recommended daily value.
Source: Business Insider
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