How To Add More Vitamin D To Your Diet
Use organic eggs when you. The most efficient way to get enough vitamin d in your diet is by eating fatty fish like salmon and tuna.
how to add more vitamin d to your diet
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Add mushrooms to your dishes.
How to add more vitamin d to your diet. Eat oily fish such as salmon 360 iu sardines 250 iu. During those few minutes that youre purposely laying out in the sun dont cover up with long pants and sleeves. Try shiitake portobello or other varieties to incorporate more vitamin d to your diet.
One tablespoon of cod liver oil. Its important to eat the entire egg since vitamin d in an egg comes from its yolk. In the middle of the day the sun is stronger and youll produce more vitamin d.
Shiitake and portobello mushrooms are varieties with high levels of vitamin d. Try putting mushrooms on salads in sauces or in pasta dishes or place them on top of a hamburger. This option might not be the most appetizing but its a surefire way to increase your vitamin d intake.
Free range and pastured eggs are a great source of vitamin d as chickens with access to sunlight produce more vitamin d in their eggs than those that remain indoors. For better absorption of vitamin d you must include vitamin k magnesium and zinc in your diet. Foods that provide vitamin d include.
Also aim for about 15 minutes of mid day sun exposure at least twice per week. Make sure to use wild caught salmon. If sunlight isnt in your future there are a few other ways to add this critical nutrient.
Then try these tricks to keep your level of vitamin d in or above the recommended safe zone 40 to 60 ngml. Use organic eggs when you can. Expose as much skin as possible.
An excellent pick for a vitamin d rich diet canned tuna is inexpensive versatile and easy to store. Eat naturally d rich foods. One of the best ways to get enough vitamin d in your diet is to eat a variety of healthy foods from all of the food groups including some fortified foods.
Eat ghee and healthy oils. Salmon is my favorite sources of this nutrient. They speed up the absorption procedure and reduce your likelihood of being vitamin d deficient she suggests.
International units per serving. Keep extra cans on hand in your pantry to use in sandwiches like in this mediterranean tuna. Eating mushrooms exposed to high levels of ultraviolet light can be a great source of vitamin d.
The more skin you expose the more vitamin d youll produce. Vitamin d is essential for bone health cold prevention fighting depression and more. Three ounces of salmon for example packs 447 ius while the same amount of tuna gives.
The vitamin d in an egg comes from its yolk so its important to eat the entire egg to get a portion of your daily dose. One serving of salmon contains more than the suggested daily value. Eat an egg and youll consume 41 ius of vitamin d which is 5 8 percent of the recommended daily amount depending on your intake needs.
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