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비타민D 잘 챙겨먹기힘들면 햇볕도 보고 비타민D 생성에 좋은 음식도 잘 챙겨야겠네요 정보 감사합니다
Worried about weak bones in winter? Instead of sunlight, what about vitamin D supplements?
2024.12.11 15:06
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Worried about weak bones in winter? Instead of sunlight, what about vitamin D supplements?
During the winter months, when sunlight is scarce, some people worry about weakened bones. This is due to vitamin D, a nutrient often lacking in the depths of winter. Vitamin D is well-known for its ability to enhance calcium absorption, promote bone health, and prevent cancer. In particular, sufficient sunlight alone provides 80% of daily vitamin D requirements. However, in the depths of winter, when sunlight is limited, it can be difficult to obtain vitamin D in daily life. Let's explore foods that can help supplement vitamin D.
Tuna
Tuna is one of the richest and most readily available sources of vitamin D. An 85g serving of tuna contains approximately 200 IU of vitamin D. Besides vitamin D, it's also rich in protein and omega-3 fatty acids.
◆ Milk
Milk is one of the easiest foods to get calcium and vitamin D from. One cup of milk contains approximately 100 IU of vitamin D. Calcium and vitamin D-fortified milk is also available.
◆ Mushrooms
According to a related study, exposure to UV rays from shiitake mushrooms increases vitamin D levels by up to 400%. Mushrooms are a low-fat, low-calorie food, making them ideal for eating on their own or as a side dish to pizza, burgers, salads, and omelets.
Eggs
A single egg yolk contains 21 IU of vitamin D, and the white is packed with protein. Living up to their reputation as a complete food, eggs are a nutritional powerhouse.
◆ Salmon
Salmon is particularly rich in omega-3 fatty acids. Wild salmon contains four times more vitamin D than farmed salmon, making it the most abundant natural food source.
◆ Shrimp
85g of shrimp contains 129 IU of vitamin D. It's also rich in omega-3s and is a nutritious food that's high in protein, low in fat, and low in calories. However, it's slightly high in cholesterol, so excessive consumption should be avoided.
◆ Cod liver oil
Fish oil can be a bit difficult to consume, but these days, it's somewhat easier to consume with added spices. One tablespoon provides 340% of the recommended daily intake of vitamin D and is also rich in omega-3 fatty acids, an essential fatty acid. While other liver oils are also rich in omega-3, cod liver oil is unique in vitamin D.
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The sun is shining today
In winter, it is especially difficult to see sunlight.
Vitamin D is an essential nutrient.
Take care of it with food
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Comments 14
- 은하수
비타민D가 들어 있는 식품도 다양하군요 함량이 많지는 않지만 챙겨 먹으면 좋을거 같아요
- 하루=즐겁게+행복하게+웃으며✌
그쵸 영양제는 음식으로 향량을 보면 아주 미세 하다고 하죠 그래서 영양제를 챙기나보네요
- 채소걸
정보 고맙습니당 잘 읽고 갑니다
- 하루=즐겁게+행복하게+웃으며✌
오늘은 햇살이 없어서요 이런날은 음식으로 비타민D 섭취하면 좋죠
- 샤이너스
비타민 제품 많이 들어 있는걸 먹어야 겠어요 정보 감사합니다
- 하루=즐겁게+행복하게+웃으며✌
비타민이 들어간 야채, 식품 챙기면 좋아요. 면역력에도 최고죠
- 강미형
비타민디 보충 중요한것 같아요 식품으로도 잘챙겨 먹어야 겠어요
- 🌸🌸🌸
가끔씩 햇살보기도하며 달걀 새우 우유 꾸준하게 참치도 비타민D 좋고뻐건강 위해노력하고있어요 좋은정보 감사합니다
- 깐데또까
오늘 아점으로 버섯을 먹고 왓어요 겨울철엔 비타민d가 가득한 음식을 먹어 줘야 겠어요
- 지영도영
겨울철 비타민 d 중요하니 잘 챙겨야겠네요
- bi
겨울철 비타민d 부족할수있겠네요 음식으로 잘챙겨야겠네요
- 아침햇살77
달걀과 연어네요 잘 보고 갑니다