The health-related website Express has published an article highlighting the need for vitamin D in the human body and the critical role it plays in keeping it functioning properly. A deficiency can lead to many problems, including fatigue, joint pain, and depression. Vitamin D helps the body absorb calcium and phosphorus and use these minerals to maintain healthy bones, teeth and muscles, which helps prevent a person’s condition from deteriorating as they age. In addition, vitamin D plays an important role in the body’s immune system and affects the health of the cardiovascular system.
The site cites the words of Dr. Oz that people suffering from vitamin D deficiency should include natural sources such as yogurt and milk in their diet. At the same time, he urged to buy yogurt, fortified with vitamin D, as this group of dairy products contains intestinal probiotics. Consuming them helps meet 10 to 20% of our daily vitamin D requirements. It is important to note that it is a fat-soluble vitamin, and research has shown that it is better absorbed when taken with healthy fats. It is also very beneficial to include tuna and salmon in the diet, as they are considered to be among the main sources of vitamin D. Three ounces of cooked salmon meets more than 100% of the daily need for vitamin D. According to the National Institutes of Health (NIH), 3 ounces of canned tuna contains 154 international units of vitamin D.
It is also very beneficial to eat mushrooms as they produce vitamin D when exposed to sunlight. Portobello mushrooms, for example, are a rich source of vitamin D – 400 IU per three ounces. However, according to the Agricultural Research Service, the amount of vitamin D in mushrooms varies depending on the amount of UV light they are exposed to.
Do not forget about eggs: their yolk contains vitamin D. Therefore, it is better to eat them whole. According to the National Institutes of Health, one egg yolk contains 41 IU of vitamin D, which is 10% of the daily value.
“Eggs and egg yolks can be part of a healthy diet, especially as an alternative to high cholesterol foods such as meat,” recommends Dr. Oz.
InoSMI materials contain assessments exclusively of foreign mass media and do not reflect the position of the Inosmi editorial board.
—
