2. Sardines. Sardines are not only high in vitamin D, but also rich in omega-3 fatty acids and low in mercury. ?
3. Tuna. Fat tuna is rich in vitamin D and omega-3 fatty acids, which can provide rich protein and selenium which can enhance human immunity. ?
4. Wild salmon. Wild salmon has 75% higher vitamin D content than farmed salmon, and can also provide a lot of omega-3 fatty acids and B vitamins. Different cooking methods will have different effects on vitamin D. It is found that baking can retain vitamin D to the maximum extent, while frying can make it lose half. ?
5, cod liver oil. Cod liver oil is one of the fastest and easiest ways to get vitamin D. Cod liver oil can also provide vitamin A, which helps to protect immunity and the health of the heart and eyes.
Extended data:
Signs of vitamin d deficiency:
1, bone pain, adults are particularly prone to symptoms such as bone and muscle pain if vitamin D is insufficient, and their joints will be stiff when they get up.
2, overweight, obesity, vitamins? D is a fat-soluble vitamin. When there is too much body fat, it is easy to dilute the concentration of vitamin D in the blood. This means that the more body fat, the less vitamin D in the blood. Therefore, people who are overweight and obese may need to take more vitamin D.
3, often full of sweat, when the body lacks vitamin D, often full of sweat, easy to sweat is often the first phenomenon of vitamin D deficiency.
4, intestinal problems, research found that Crohn's disease and abdominal cavity or enteritis will affect fat absorption, which is more likely to lead to vitamin D deficiency.
5, bone pain, adults who lack vitamin D are more likely to have bone and muscle pain, and joints feel stiff when they get up in the morning.
References:
People's Network is rich in seven foods of vitamin D.