[LifeStyle] How to increase vitamin D in your body, these foods can help you

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With more people staying indoors during the pandemic, some may have been deprived of vitamin D.

The human body produces vitamin D after its skin is exposed to sunlight, but due to restrictions dictated by the coronavirus pandemic, several people have spent much more time in their homes than in previous years, and would not receive enough light in this moment.

With more people staying indoors during the pandemic, some may have been deprived of vitamin D.

Vitamin D is important for healthy bones, teeth, and muscles. Its lack can lead to a bone deformity disease called rickets in children and a similar condition of weak bones called osteomalacia in adults.

There are also studies that suggest that vitamin D boosts the immune system and helps fight infection.

The recommended daily intake of vitamin D is between 600 and 800 IU (International Unit, unit of measure of substances), according to the National Institute of Health of the United States (NIH, for its acronym in English).

Although this vitamin is produced in our body when we are exposed to the sun, it can also be obtained through food. Here is a list of foods that are high in vitamin D.

 

Salmon

The health benefits of this po[CENSORED]r fish are plentiful, from supporting a healthy immune system to reducing the risk of chronic diseases like heart disease and cognitive decline. Three ounces of cooked sockeye salmon contain 570 IU of vitamin D.

 

Sardines

This fish is rich in heart-healthy omega-3 fatty acids. Not only do two canned sardines contain 46 IU of vitamin D, but they are also a great source of calcium, which together can support bone health. Sardines are also rich in vitamin B12. You can enjoy them straight out of the can, add them to a salad, or grill them if you have fresh sardines.

 

Mushrooms

Not only are mushrooms packed with flavor and antioxidants, they are one of the few vegan sources of vitamin D. A 1/2 cup serving of sliced white mushrooms contains 366 IU of vitamin D.

 

Eggs

Eggs are a great addition to any meal of the day and are packed with essential nutrients. Egg yolk contains vitamin D, so opt for whole omelettes rather than just egg whites. A large egg has 44 IU of vitamin D.

 

Liver

The liver is packed with nutrients. A standard three-ounce serving of braised beef liver includes 42 IU of vitamin D. Liver is used in many dishes, such as a steak or casserole.