Safe sun remains. According to the study, being under the sun can provide about 80% of the needs in vitamin D. However, darker -skinned people produce less vitamin D than the ultraviolet rays of the sun. This can be more difficult to get in the areas living in less solar or climate that require vitamin and skin coaching.
Fish and seafood. Especially in oil fish and seafood very much vitamin D. Thus, 85 g of rainbow trunk contains this vitamin 645 international units (ME), the same amount of salmon – 383 to 570 IU, canned tuna – 231 iU, cringid fish – 182 IU, canned sardan – 164, tilapia – 127 iu, or something.
Enriched products. Often, vitamin D is added to yogurt and milk.
Enriched quiet products. Usually vitamin D is added to orange juice, soy, almonds, rice milk, dry breakfast.
Mushroom. In Champignons, vitamin D is less than forest fungi. Studies also show that vitamin D2 in mushrooms has the same bioavailability as food additives.
Optimized food absorption. Healthy fats, zinc, magnesium, vitamin K can increase the absorption of vitamin D.
Vitamin D intake in the form of additives. This, for example, fish oil (contains vitamin D3). In general, food additives may contain vitamin D in the form of D2 and D3.
News -law materials cannot be equalized to the doctor’s prescription. Consult a specialist before deciding.
Source: Ferra
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