11 foods rich vitamin D for a stronger immune system

salmon

The amount of vitamin D can vary depending on the individual fish you use. For example, one study found that the crowded salmon was 25 % of vitamin D content As it is in the thickness of the salmon that has been caught. As such, if you get vitamin D from fish sources, try to choose the fish that are brilliantly caught instead of the fish raised. He also sits, US Department of Agriculture He says Soccere Salmon average 670 IU From vitamin D per 3.5 ounce.

swordfish

Another fatty fish is an excellent source of vitamin D is a sword fish. The US Department of Agriculture lists 100 grams as containing 666 IU from vitamin D. This is more than 600 daily recommendations for people between the ages of 1 to 70 years, so cooking some fish on dinner may help you easily meet your needs in vitamin D.

Tuna

This basic lunch can also be packed for vitamin D. Although salmon or ladder thickness is not high, fresh yellow tuna still contains 82 IU of vitamin D per 100 grams servesAccording to the US Department of Agriculture. It can be food to include it as part of a comprehensive diet in rich foods vitamin D. However, the blue tuna has 227 IU From vitamin D per 100 grams, check the type of tuna that you also eat.

yolk

The US Department of Agriculture also included, Full egg yolk packages 218 international units In vitamin D. Simply put, it can give you Fritata or some scrambled eggs in the morning with two batch eggs 436-IU of vitamin D. This is a good way to start any morning.

orange juice

While oranges themselves are known for vitamin C content, orange juice is often immunized with vitamin D added to help enhance our health. Simply check the poster on orange juice to see if it has been immunized with vitamin D. On the basis of biological equality In orange juice where it takes vitamin D capsules, which means that the body can still absorb vitamins well.

Has fortified milk

Milk is another drink that is often immunized with vitamin D to help us obtain these valuable nutrients. Like orange juice, milk is not a natural source of vitamin D, however FDA Manufacturers are allowed to add up to 84 units of vitamin D3 per 100 grams of milk and 84 international units per 100 grams of vegetable milk alternatives.

Fortified pills

Another good way to reach vitamin D is to choose the grains that have been immunized with it. There is a wide range of grains, all of which add vitamin D. You simply need to check what you buy. the May clinic He recounts immune grains as a good source of vitamin D. You may search for healthy brands, such as whole grain options, which are likely to fortify with higher levels of vitamin D and be better for you in general. Try to avoid very sugary pills with fewer nutrients.

Cow meat

The liver is the food of love or hate, but if you like the liver of beef, it is another good way to get vitamin D. Vitamin D. According to the US Department of Agriculture, Freed cooked meat liver contains 40 international units of vitamin DIt is measured for one slide.

Sardine

This is another food that people really love or really hate. However, if you are a fan of sardines, sardines have a higher amount of vitamin D as well. According to the US Department of Agriculture, 100 grams of canned sardines have 193 international units of vitamin D. Enjoy sardines to some crackers or add them to your favorite pizza.

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herring

Herring is another type of fatty fish that is popular to eat from a jar and on crackers, or you can cook them for dinner. Herring boasts 214 international units of vitamin D To serve 100 grams, according to the US Department of Agriculture. In fact, Herring is a popular food to eat all over holidays in the Middle West. During the cold and darker months, it is a comfortable and famous holiday food, and features high levels of vitamin D.

Wild mushroom

If you are looking for vitamin D does not come from an animal source, then mushrooms are perfect. Just like us, mushrooms Create vitamin D when exposed to UV rays from the sun. Fungi Packed by vitamin D2 (Animal sources contain vitamin D3), and one cup of wild mushrooms can be equal to about 136 IU of vitamin D.