Vitamin D is essential for bone health and recent research suggests that it may have other benefits as well, such as protection against colds and fight depression, the good news is that most people manage to get enough vitamin D, according to the Institute of Medicine (IOM) , however, if you do not spend enough time in the sun or if your body has trouble absorbing the vitamin, you may not get enough vitamin d, here are several ways to ensure a sufficient amount of vitamin d.
Sun rays
Sun rays stimulate the body to make vitamin D, but because of the risk of skin cancer, it is advised not to be exposed to sunlight without sunscreen.
“If you want to get vitamin D from the sun, about 20 to 25 minutes of exposure to the sun is useful,” says Steven Honig, director of the Center for Osteoporosis at the Joint Disease Hospital, New York City, that the sun may not provide the individual’s daily needs of vitamin D in the winter, or in the elderly or dark skin (light skin light blocks make the process less efficient with age). Just as exposure to light through the window does not work.
Fatty fish : Fatty fish can be considered a good source of vitamin D, and common options include salmon, trout, mackerel, tuna and eel, and 3 ounces of red salmon salmon and fillet contains about 450 IU of vitamin D and a large part Of 600 IU This is a dietary allowance recommended by the Institute of Medicine.
Canned tuna : Fresh fish are not the only way to increase your vitamin D intake, you can get vitamin D from cans too, canned tuna and canned sardines both contain vitamin D, and are usually less expensive than fresh fish. In addition, the products Canned, easy to store and use at any time, the light canned tuna has about 150 IU of vitamin D while the tuna tuna tuna has about 50 IUs per 4 ounces and the canned sardines contain a little more than 40 IU for each of the two sardines.
Some types of mushrooms : Just like humans, mushrooms have the ability to produce vitamin D when exposed to ultraviolet radiation, but mushrooms usually grow in the dark and contain no vitamin, certain species are just grown in ultraviolet light to stimulate the production of vitamin D.