9 of the best natural sources of vitamin D

Our bodies can produce vitamin D on their own, if one spends enough time in the sun. Until recently it was believed that the sun and the meat is the only source of vitamin D, but now we know that there are many other ways to make up for the lack of this essential vitamin.

Vitamin D deficiency can lead to problems with bones, sclerosis, muscular atrophy, depression, and even cancer. In addition to the required 10-15 minutes of sun exposure, consider the following foods rich in vitamin D, as a supplement to your daily diet.

1. Tofu

Tofu – a soy cheese, which is commonly referred to as vegan cuisine, but it is useful not only vegans. The tofu – in all its culinary variations – contains a lot of vitamin D, up to 39% of the daily allowance in one 250 ml cup. Tofu is also rich in protein and calcium. Tempe – another good soy source of vitamin D, but in case it will have to look for products without GMOs.

02. Dairy

Tofu – a soy cheese, which is commonly referred to as vegan cuisine, but it is useful not only vegans. The tofu – in all its culinary variations – contains a lot of vitamin D, up to 39% of the daily allowance in one 250 ml cup. Tofu is also rich in protein and calcium. Tempe – another good soy source of vitamin D, but in case it will have to look for products without GMOs.

02. Mushrooms

Not all mushrooms are rich in vitamin D, and not all of them are equally useful. Black shiitake mushrooms – another popular source of vitamin D, they retain their properties even after freezing.

The fungus-ram (or maytake) and edible morel also rich in this vitamin.

04. Eggs

Eggs – the universal source of all. They provide a wide range of vitamins and minerals, choline, vitamin A, vitamin B12, vitamin B6, calcium and vitamin D. course

One egg is enough to cover 11% of the daily value of vitamin D. In my opinion, this fact alone is enough to start cooking eggs to your breakfast.

05. Soy and almond milk

If you suffer from lactose intolerance, such milk would be a great alternative for you. The soy and almond milk contains a lot of vitamin D – 25% of the RDA.

It is worth mentioning that in this “milk” is also full of calcium. Yogurts and cheeses of almond and soy milk will be an excellent substitute for conventional dairy products.

06. Caviar

The eggs as in eggs contains many vitamins and minerals: vitamin B12, vitamin B6, vitamin D, vitamin A, calcium, and iron. Eggs are also rich in protein. I do not like eggs, but if you like it, you should add it to your diet.

The eggs can be eaten in different ways, but do not expose it to heat treatment – so it will lose all its useful properties.Well, of course, that the eggs must be real, not artificial.

07. Oily fish

Whether it’s smoked, baked, canned or fried, if sardine, mackerel, herring, white fish, mackerel or tuna – it does not matter, any oily fish is an excellent source of vitamin D. In this fish can contain as much as 200% of the recommended daily allowance of vitamin D.

However, this fish is very high in calories, and if you are trying to lose weight, it is necessary to give preference to the dietary kitchen and cook the fish for a couple, or in the oven.

08. Fortified cereals

If deep down you are an Englishman and you can not imagine breakfast without oatmeal, look for cereals with a high content of vitamin D.

However, keen on cereal should not be – it is better to have a day, otherwise you risk to harm your stomach.

09. Fortified orange juice

Despite the fact that in the usual orange juice no of vitamin D, in one cup of fortified orange juice contains up to 22.5% of the recommended daily allowance of this vitamin. This juice can be an excellent tool in the fight against deficiency of vitamin D, but its excessive use can cause side effects, including: fatigue, headaches and muscle pain, trouble concentrating and overall fatigue.

Vitamin D deficiency is becoming very common problem these days, as we more and more time at home and in the office, thus depriving themselves of the natural and the primary source of Vitamin D – the sun. Enrich your diet products from the list above, and then you do not have to worry about a lack of vitamin D.

Source – Wikipedia