1, oily fish
Fish with high fat content, such as salmon, tuna, salmon, mackerel and eel, can provide 400-580 international units (IUs) of vitamin D.
2. Canned fish
If you can't buy fresh fish, you can settle for the second best, and choose canned food with high performance-to-price ratio, such as canned tuna and canned sardines, which can provide vitamin D of 180-250IUs.
3. Mushrooms
Vegetarians can choose mushrooms, such as mushrooms, morels, chanterelles, etc. Each mushroom can provide about 375IUs. Mushrooms can be used in salads, sandwiches or soups.
4. Milk and soy milk
Most brands of milk contain not only high calcium, but also high vitamin D. A glass of milk can provide about 100IUs of vitamin D. Soy milk can generally provide vitamin D of 100-350IUs, and different brands have different contents.
5. orange juice
Similar to milk, most brands of orange juice are also rich in vitamin D, but the content varies, depending on the label.
6. Egg yolk
Although some people don't like egg yolk, it is really rich in various vitamins and minerals. A whole egg can provide about 40IUs of vitamin D.
7. Tofu
Tofu is rich in protein, calcium, iron and vitamin D. Tofu can replace meat in cooking, making sauce, curry and so on.
To sum up, vitamin D is actually more important than you think. It can not only strengthen our immune system, but also enable us to better prevent colds and flu. It can also promote the absorption of calcium, maintain cardiopulmonary function, regulate blood pressure and so on. Everyone should have a balanced diet in life in order to keep our health.