Vitamin D is a nutrient that is lacking as the amount of sunlight decreases in winter. Vitamin D increases calcium absorption for healthy bones and prevent cancerIt is even known that it does. Studies have shown that vitamin D also affects the survival rate of breast cancer patients. Insufficient vitamin D can cause various diseases such as various types of cancer, heart disease, diabetes, and cognitive decline.
Vitamin D is the cause of many diseases. suppress inflammationdo it too Also, a lack of vitamin D can lead to high blood pressure. By the way 80% of the daily vitamin D required by exposure to sunlightcan be obtained. In summer when the sunlight is strong and clothes are short, 30 minutes to 1 hour of sunlight per day is enough.
However, in winter, it is not easy to obtain such an important vitamin D in everyday life. The U.S. Food and Drug Administration (FDA) The recommended daily intake of vitamin D is 400 IU for adults and 200 IU for children under the age of 18.is presented as Discover foods that can easily obtain vitamin D in everyday life.
◆ Milk
One of the easiest sources of calcium and vitamin D is milk. A cup of milk contains about 100 IU of vitamin D.contains These days, calcium and vitamin D fortified milk is also commercially available.
◆ Mushroom
According to related studies, button mushrooms Exposure to UV rays increases vitamin D by up to 400%.say Mushrooms are low-fat, low-calorie foods, so you can eat them alone or add them to pizza, hamburgers, salads and omelettes.
◆ egg
One yolk contains 21 IU of vitamin D.It contains, and the egg white has pure protein. True to its name as a complete food, eggs are a treasure trove of nutrients.
◆ tuna
Tuna is one of the richest and most easily consumed foods in vitamin D. 85g of tuna contains 200IU of vitamin D contains the extent In addition to vitamin D, it is also rich in protein and omega-3.
◆ Salmon
Salmon contains, among other things, omega-3 fatty acids. Wild salmon has 4 times more vitamin D than farmed salmon, and contains the most among natural foods.
◆ Shrimp
85g of shrimp contains 129IU of vitamin Dcontains It is also rich in omega 3 and is a high-protein, low-fat, low-calorie nutritious food. Instead, cholesterol is slightly high, so excessive intake should be avoided.
◆ Cod liver oil
Fish oil is difficult to eat, but these days it is somewhat better to eat it with spices added. 340% of the recommended daily intake of vitamin D in one tablespoonIt is also rich in essential fatty acids, omega-3. Other liver oils are also rich in omega-3, but vitamin D is only found in cod liver oil.
