Vitamin D helps our body absorb certain minerals, such as calcium, which is essential for bone development and cell growth. Vitamin D also supports the immune system. A lack of vitamin D can lead to a number of diseases such as weakened muscles and bones.
Instructions
Step 1
A healthy dose of sunlight can stimulate the production of vitamin D. But who can spend an entire day basking in the sun? It is also important to limit sun exposure and always protect your skin while in the sun. Luckily for us, there are many foods that can help fight vitamin D deficiency in the body.
Step 2
Seafood.
Oysters are an excellent source of vitamin D as well as magnesium and vitamin B12. Raw oysters contain the most vitamins, but they are also high in cholesterol, so don't overload them.
Raw fish contains more vitamin D than cooked fish. In addition, fatty fish such as salmon, sardine, herring, and mackerel contain more of it than white fish. If you buy canned fish, then choose fish in oil.
Vitamin D can be found in black and red caviar and fish liver.
Step 3
Another good source of vitamin D is fresh chicken eggs. In addition, they are rich in protein and vitamin B12. The most vitamin D is in the yolk.
Step 4
Fortified cereals and breakfast cereals. Cereal and breakfast makers have started adding vitamin D to their products. In combination with dairy products, such breakfasts can provide some dose of vitamins and nutrients. But carefully study the labels, because these breakfasts can be high in carbohydrates and sugar.
Step 5
Soy products such as soy milk, soy cheese are fortified with both vitamin D and calcium. Soy products are cholesterol and lactose free. This is important for those with a milk protein intolerance.
Step 6
Delicatessen meats such as salami, ham, and raw sausages can also contain a good amount of vitamin D, but they are also high in fat and salt. It is best to eat these foods in moderation.
Step 7
Dairy products such as milk, cheese, cottage cheese and cream, in addition to calcium and protein, are fortified with vitamin D. Most of it is found in whole milk.
Step 8
Mushrooms are able to produce vitamin D when exposed to sunlight. For vegetarians, this is probably the only source of natural vitamin D.
