Vitamin D plays a crucial role in maintaining metabolic processes, promoting healthy skin, and contributing to beautiful hair. It is essential for the synthesis of s hormones, cell metabolism, and provides protection against osteoporosis.
During the autumn-winter period, when sunlight is scarce, the body’s need for vitamin D intensifies. To replenish this vital ‘sunshine’ vitamin, consider incorporating the following foods into your diet, as recommended by a nutritionist:
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Cod Liver
An indispensable product for preventing vitamin D deficiency, a teaspoon of cod liver contains 448 IU of vitamin D, meeting 56 percent of daily needs.
Cod liver also provides omega-3 fatty acids and vitamin A, essential for brain function, cardiovascular health, and a robust immune system.
Mackerel
This tasty and economical fish is rich in omega-3 fatty acids, phosphorus, and vitamin D.
Just 100 grams of mackerel contains 360-390 IU of vitamin D.
Pink Salmon
A significant source of vitamin D, aiding in bone formation and calcium absorption. Pink salmon also offers easily digestible proteins, fulfilling approximately 60 percent of daily protein needs per 100 grams.
It contains glutathione, which strengthens the immune system by eliminating harmful foreign cells.
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Orange Juice
A glass (250 ml) provides about 100 IU of vitamin D, equivalent to 12 percent of the daily value. Additionally, orange juice contains vitamin C, aiding in the absorption of various vitamins and preventing deficiencies.
It uplifts mood, enhances blood vessel condition, boosts energy levels, and activates the body’s protective functions.
Chicken Eggs
Whole eggs are a rich source of vitamin D, particularly in the yolk, contributing five percent of the daily value per egg.
Eggs not only address vitamin D deficiency but also provide satiating proteins. In addition to these primary sources, smaller amounts of vitamin D can be found in other foods like cheese, milk, butter, beef liver, mushrooms, parsley, and tofu. By diversifying your diet with these vitamin D-rich foods, you can promote overall health and well-being
