Good Lifestyle

Eating enough foods rich in Vitamin D is one of the best ways to harvest all the benefits of mineral health. Not onlyVitamin D Keep fragile bones at the bay, but research shows that it can also:

• fighter throughStimulate your immune system
• reduce inflammation
• mayMitigate the symptoms of depression
• Reduce the risk of certain cancers
• Move the erectile dysfunction

Talk about a multite.

How can you make sure that you get enough vitamin D?

Your body produces vitamin D whenever your skin is directly exposed to the sun. That's why it is often called "Vitamin Sunshine". You can also consume vitamin D through the food. Most foods rich in vitamin d are animal products, although manufacturers strengthen plant-based foods with vitamin D.

With sufficient exposure to the sun, you probably do not need to complete your diet with vitamin foods. However, according to theDietary Directives Advisory Committee, the majority of the American population do not consume (by sun exposure or food) a sufficient amount of vitamin D, considered to be20 micrograms (800 IUS) vitamin D per day.

In addition, if you stay indoors for more hours of the day, your skin notes less sun.

If your skin does not produce enough vitamin D, you can complement by eating vitamin foods or taking a vitamin D supplement.

There are only a few foods containing significant levels of vitamin D, which is why a registered dietitianRobin Forout, Mrs., RDN, Integrative Medicine Dietian advises taking a vitamin D supplement with "2,000 to 5,000 UI per day with a meal. Especially if you spend most of your time inside. "

The top 11 highest foods in vitamin D

We found the best vitamin D foods and ranked by power of power (from at least at least). The next time you visit the supermarket, be sure to grab some of these healthy foods of vitamin D.

Vitamin D content (by1 cup): 25.2 MCG / 1000 IUS (126% DV)

It sounds strange, but hear us: when the mushrooms are exposed to the sun or a UV lamp (ultraviolet light), they can generate high levels of vitamin D2, according to a study published in the log.Nutrients. In fact, this method causes fungi with vitamin D levels greater than most foods containing vitamin D. This is particularly important forVegetarian and vegetarian Since mushrooms are non-animated food products, vitamin D malfipes with a substantial amount of vitamin D (on a whole day) in a single portion.

Vitamin D content (by3 ounce net): 14.2 MCG / 570 IUS (71% DV)

Suckeye salmon - and it's easy to see why. Only one three ounces serves more than one day of vitamin D consumption recommended by a day. Bonus: This fish will overflowing with cardiac protection, anti-inflammatoryOMEGA-3 fatty acids.

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Vitamin D content (by3 ounce farmed atlantic salmon fillet): 11.1 MCG / 447 IUS (56% DV)

If you prefer the Atlantic salmon butter texture (or it is only the only salmon that your Fishmonger offers), then you are lucky. Cultivated salmon also contains high levels of vitamin D: more than half a day.

Vitamin D content (by 1 cup): 2.9 MCG / 120 IUS (15% DV)

Although cow's milk is not naturally rich in vitamin D, in America, it is commonly strengthened by nutrient. To better absorb the D-and the full alphabet of nutrients registered on the carton-opt for 2% on Skim. It is worth it, because vitamins A, D, E and K need fat to absorb. A cup provides 15% of the recommended intake by the day.

Vitamin D content (by6 ounces): 2 MCG / 80 IUS (10% DV)

Some yogurts are enriched with vitamin D. Unfortunately for buyers, many of these fortified bathtubs are also those that are traditionally higher in sugar and lower protein than we generally recommend. A healthy option is the 32 ounce bathtub ofSonyfield Yogurt smooth and creamy. Each 8 ounce portion contains 110 calories, 2 grams of grease, 12 grams of sugar and 10 grams of protein for a coarse vitamin D neighborhood your recommended day.

RELATED:25 best yogurts for weight loss, according to nutritionists

Vitamin D content (by 1 to 1 1/4-cut): 2 MCG / 80 IUS (10% DV)

Some cereals, likeKellogg's Special K andmany other Kellogg cereals, Fortify each of the portions with 10% of your daily value of vitamin D. Combine only with three-quarters of a cup of skim milk, and you consider 20% of your daily value of the Nutrient-bone building in one meal. . However, know that many cereals are packed with sugar, so they must be appreciated sparingly.

RELATED:The worst cereal you should never eat, according to a nutritionist.

Vitamin D content (by3 ounces): 1.7 MCG / 68 IUS (9% DV)

A practical and ready way to eat to put in some vitamin foods is to enter a tuna box. Go with white yellowfin tuna to get a little more vitamin D from your tuna salad.

Vitamin D content (by3 ounces): 40 IUS by 3 ounces (7% DV)

Do not worry, you should not be too difficult with your selection of tuna. Tuna in light pieces also serves a significant percentage of your daily vitamin D value.

Vitamin D content (by1 large egg): 1.2 MCG / 50 IUS (6% DV)

The yellow an entire egg can add additional calories and fat on your plate, but it also contains a crowd of fatty nutrients and health reinforcement - including vitamin D. In fact, a three egg omelette serves by almost 20%. of the daily request. We suggest adding vegetables to the mixture for an extra boost of flavor and nutrients.

RELATED:15 Best Egg Combos Double Your Weight Loss

Vitamin D content (by 2 sardines): 1.2 MCG / 46 IUS (6% DV)

Sardines are the perfect snack to stimulate bone health. Not only are theycalcium-richBut they also contain a certain vitamin D, which will help your body absorb this calcium.

Vitamin D content (cup): 1 MCG / 41 IUS (5% DV)

If you can not get your hands on UV improved mushrooms, you can still opt for Shiitake fungi as an alternative. They are an excellent addition to omelettes, whirlpools, salads and tacos. Discover ourMous Vegetable Chicken Tacos Recipe to see how we use the vegetable in the tex-Mex inspiration dish. It only takes 15 minutes to fuck!

This article was originally published on May 15, 2015 and has since been updated to reflect changes in nutrition information.