Our body is able to produce vitamin D on its own in the event that a person spends enough time in the sun. Until recently, it was believed that sun and meat are the only source of vitamin D. However, now we know that there are many other ways to make up for the lack of this extremely important vitamin, according to an online edition for girls and women aged 14 to 35. Pannochka. net Vitamin D deficiency can lead to problems with bones, sclerosis, muscle atrophy, depression and even cancer. In addition to the necessary 10-15 minutes of sun exposure, consider the following foods rich in vitamin D, as an additive to your daily diet.

Tofu 9 best natural sources of vitamin D (in addition to the sun's rays) Tofu is soy cheese, which is usually referred to as vegan cuisine, but it is useful not only for vegans. In tofu - in any of its culinary variations - contains a lot of vitamin D, up to 39% of the daily norm in one 250 ml cup. Tofu is also rich in protein and calcium. Tempe - another good source of soy vitamin D.

Dairy products 9 of the best natural sources of vitamin D (in addition to sunlight) Cow and goat milk are wonderful sources of vitamin D. Cow's milk contains up to 50% of the daily allowance, while in the goat's milk only 39%.

Either way, milk in any case is useful for the human body, it strengthens bones, nails and teeth. Also, pay attention to other dairy products (skimmed, if you are on a diet), such as cheese, butter, kefir, well, do not forget the yoghurts - they are also useful for digestion.

Mushrooms 9 of the best natural sources of vitamin D (in addition to sunlight) Not all mushrooms are rich in vitamin D, and not all of them are equally useful. Black mushrooms shiitake - another popular source of vitamin D, they retain their properties even after freezing.

Mushroom-ram (or maitake) and morel edible are also rich in this vitamin.

Eggs of the 9 best natural sources of vitamin D (in addition to the sun's rays) Eggs - the universal source of everything. They contain a wide range of vitamins and minerals: choline, vitamin A, vitamin B12, vitamin B6, calcium and, of course, vitamin D.

One egg is enough to cover 11% of the daily norm of vitamin D. In my opinion, this fact alone is enough to start preparing eggs for yourself for breakfast.

Soy and almond milk 9 of the best natural sources of vitamin D (in addition to sunlight) If you suffer from intolerance to lactose, then such milk will be an excellent alternative for you. In soy and almond milk contains a lot of vitamin D - 25% of the recommended daily allowance.

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

Caviar 9 of the best natural sources of vitamin D (in addition to sunlight) In caviar, as in eggs, there are many vitamins and minerals: vitamin B12, vitamin B6, vitamin D, vitamin A, calcium, iron. Caviar is also rich in proteins. I do not like caviar very much, but if you like it, then you should add it to your diet.

Caviar can be eaten in different ways, but you should not heat it - so it will lose all its useful properties. Well, it's clear that caviar should be real, not artificial.

Fatty fish 9 of the best natural sources of vitamin D (in addition to sunlight) Whether it's smoked, baked, canned or fried, sardine, mackerel, herring, white fish, mackerel or tuna - no matter, any fatty fish is a wonderful source of vitamin D. Such a fish can contain up to 200% of the recommended daily intake of vitamin D.

However, this fish is extremely high in calories, and if you are trying to lose weight, you should prefer a dietary cuisine and cook fish for a couple or in the oven.

Vitaminized cereals 9 of the best natural sources of vitamin D (in addition to sun rays) If you are deeply in the shower, you are an Englishman and can not imagine breakfast without oatmeal, pay attention to cereals with high vitamin D content.

However, it is not necessary to take a great interest in cereals - they are better to eat every other day, otherwise you risk damaging your stomach.

Vitaminized orange juice.

9 best natural sources of vitamin D (in addition to sunlight) Despite the fact that there is no vitamin D in ordinary orange juice, one cup of vitaminized orange juice contains up to 22.5% of the recommended daily intake of this vitamin.

Such juice can be an excellent help in the fight against vitamin D deficiency, but its excessive use can lead to the appearance of side effects, including: fatigue, headaches and muscle pains, concentration problems and general fatigue.

Vitamin D deficiency is becoming a very common problem nowadays, as we spend more and more time at home and in the office, thus depriving ourselves of the natural and prime source of vitamin D - the sun. Replenish your diet with the products from the list above, and then you do not have to think about the lack of vitamin D.

nedug. en.