11 foods rich in vitamin D for a stronger immune system

Winter requires longer nights and shorter days without sunlight. With the season of cold and increasing flu, plus the seasonal affective disorder that raises its ugly head, our immune systems receive success. A nutrient that is excellent to fight attacks in our bodies is Vitamin d.

Unfortunately, with more hours of darkness, obtaining our absorption of vitamin D of sunlight can be more difficult in winter. This only means that we have to work a little more to get what we need from sources other than the sun. Vitamin D has several benefitsfrom supporting the muscles and neurological functions to help with the absorption of calcium in the bones and, of course, increase the immune system.

Vitamin D sources in addition to the sun come from our food. Below are the best foods with a high vitamin D content that is worth adding to your diet.

Best foods in vitamin D

Salmon

The amount of vitamin D can vary according to the individual fish you use. For example, a study found that the salmon of the farm had 25% of vitamin D content as is found in the salmon captured in nature. As such, if you are obtaining vitamin D from fish sources, try to opt for fish captured in nature instead of fish raised in the large amount. As you feel, the USDA says Sobkee’s salmon has an average of 670 international units of vitamin D per portion of 3.5 ounces.

Swordfish

Another fatty fish that is an excellent source of vitamin D is the swordfish. The USDA lists a 100 grams service as content 666 IU of vitamin D. That is the daily recommendation of 600 IU for people from 1 to 70 years, so cooking a sword fish for dinner can help you easily meet your vitamin D.

Tuna

This basic food at lunchtime can also pack a vitamin D. Although not as high as salmon or swordfish, fresh yellow fin tuna still contains 82 IU of vitamin D per portion of 100 gramsAccording to the USDA. It can be a food to include as part of a general diet in foods rich in vitamin D. However, bluefin tuna has 227 IU of vitamin D per portion of 100 grams, so verify what type of tuna you are eating too.

Egg yolks

As the USDA mentions, An entire egg yolk has a whopping 218 IU In vitamin D. simply making a frittata or some eggs scrambled in the morning with two eggs could give him a impulse of 436-IU of vitamin D. That is a good way to start any tomorrow.

orange juice

While oranges themselves are better known for their vitamin C content, orange juice often is fortified with additional vitamin D to help increase our health. Simply check the label of your orange juice to see if it has been fortified with vitamin D. A study found that both vitamin D2 and D3 are like equally bioavailable In orange juice as vitamin D capsules, which means that the body can still absorb vitamins.

Fortified milk

Milk is another drink that is often fortified with vitamin D to help us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but FDA It allows manufacturers to voluntarily add 84 IU of vitamin D3 per 100 grams of milk and 84 IU per 100 grams of D2 to plants -based milk alternatives.

Fortified cereal

Another good way to access vitamin D is to choose cereals that have been fortified with it. There is a wide variety of cereals that add vitamin D. It simply needs to verify the label of what you are buying. He Mayonnaise clinic It lists the fortified cereal as a good source of vitamin D. You can look for healthier brands of cereal, such as integral grain options, which are more likely to strengthen with higher levels of vitamin D and be better for you in general. Try to avoid highly sugary cereals with less nutrients.

Liver of beef

The liver is a food of love or hate or hat Vitamin D. according to USDA, The fried cooked meat liver has 40 IU of vitamin Dmeasured for a single slice.

Sardines

This is another meal that really loves or really hates. However, if you are a sardine fan, sardines also have a greater amount of vitamin D. according to the USDA, 100 grams of canned sardines have 193 IU of vitamin D. Enjoy the sardines in some cookies or add them to your favorite pizza.

herring

The herring is another type of fatty fish that is popular to eat of a bottle and cookies, or can cook it for dinner. The herring has 214 IU of vitamin D For a portion of 100 grams, according to the USDA. In fact, the sand is a popular food to eat on vacations in the west. During the cold and darker months, it is a convenient and popular Christmas meal, and has quite high vitamin D levels.

Wild fungi

If you are looking for vitamin D that does not come from a source of animals, fungi are perfect. Like us, fungi Create vitamin D when exposed to the UV light of the sun. The fungi are Full of vitamin D2 (Animal sources contain vitamin D3), and a cup of wild fungi can match approximately 136 IU of vitamin D.