To saturate the body with vitamin D, walking a lot is not enough: you need to include foods rich in it in your diet.
Why you need vitamin D
Vitamin D is a fat-soluble vitamin that can be considered a hormone according to its mechanism of action on the body. Doctors say that the easiest way to get the substance you need is literally out of thin air – by going for a walk. The hormone is produced in the skin under the influence of ultraviolet rays. From here, by the way, came its second name – the “sunshine” vitamin.
According to scientists, 15 – 30 minutes of daily exposure to the street in sunny weather from 10 to 16 hours can provide the body with vitamin D in sufficient quantities. However, in reality, only walks are not enough, and not all people have the opportunity to walk during the day on weekdays.
vitamin D is difficult to digest. Therefore, in addition to walking, you must definitely eat foods that contain a lot of this substance.
Top five
The top five sources of vitamin D are:
Wild salmon. This marine fish contains the most vitamins. From 100 g of fish, you can get from 600 to 1000 IU. But farm-raised fish are not as rich in terms of vitamin D. They only have up to 250 IU per 100 g.
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Fish oil. This product is not very tasty, but very useful: it contains 400-1000 IU in one tablespoon.
With fir. Scientists have found that 100 grams of herring contain from 290 to 1500 IU of the desired vitamin. Another plus is that the low cost compared to salmon makes this fish a more affordable source of vitamin D.
Sardines, tuna, and other canned fish. They can contain about 300 IU per 100 g.
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Fortified milk. Some manufacturers specifically fortify milk with vitamin D: one glass of the fortified product will contain about 100 IU of the vitamin, while ordinary milk has almost none, according to the Healthy Eating portal.
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