The recommended daily dose of vitamin D is 600 IU, and while C on about 20 to 25 minutes of sun exposure each day would be sufficient.
If this is your case and you do not get enough time in the sun or if your body has trouble absorbing the vitamin, you may have a deficit.
Here are 5 ways to ensure your daily intake of vitamin D through diet.
Fatty fish
Fatty fish are great sources of vitamin D, and they also have the added benefit of being rich in omega-3.
Salmon, trout, mackerel, tuna or eel are good examples. It does not matter if it’s fresh or canned fish. Both options are good for increasing the amount of vitamin D in our diet.
Some mushrooms
As in humans, mushrooms have the ability to produce vitamin D when exposed to ultraviolet light
But since most mushrooms are grown in darkness they do not contain the vitamin. The mushrooms provide some vitamin D.
We can find some species of fungi that are grown with ultraviolet light, and therefore will be a good source of vitamin D.
This is the case of Dobello Portobello mushrooms, which provide 400 IU of vitamin D per serving of approximately 100 grams.
Better dehydrated have twice as much vitamin D as fresh mushrooms.
Mushroom is rich in vitamin D
Egg yolk
Eggs are a great source of vitamin D.
Two large eggs provide about one-tenth of the daily dose of vitamin D. One yolk contains about 40 IU of vitamin D.
They are high in cholesterol, but they do not have to increase them.
Remember that vitamin D of the egg is in your yolk, so it is crucial to use the whole egg and not just the white egg.
The egg yolk is a good source of vitamin D
Veal liver
Veal liver has considerable amounts of protein, essential amino acids, minerals and vitamins, including vitamin D.
100 grams of beef liver contains about 50 IU of vitamin D. However, the liver is high in cholesterol, so it should not be abused. Liver liver is rich in viramine D
Enriched products
Vitamin D is added to many breakfast cereals and some brands of soy drinks, orange juice, yogurt and margarine.
Some tofu is fortified with vitamin D, making it a good alternative to fish or eggs for vegetarians and vegans. Many foods are enriched with vitamin D
Although all these foods are rich in vitamin D, in some cases, supplements are the best option.
Especially during autumn and winter, when it is harder for us to get sunlight.
Check with your doctor before choosing the most appropriate dose.
