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:
There are two main kinds of vitamin D in human body, namely vitamin D2 and vitamin D3. The former comes from plants and the latter comes from animals. Both plants and animals need sunlight to synthesize vitamin D.
Take human as an example, there is 7-dehydrocholesterol, the precursor of vitamin D in human skin, which will become vitamin D3 after the action of sunlight, but this vitamin D3 is not an active ingredient, and it needs to be transported to the liver and kidney through blood and activated twice before it becomes active vitamin D. Vitamin D2 or D3, after being absorbed by the intestine, also needs to be activated by the liver and kidney before it can be used by the body.
The most well-known function of vitamin D is to promote calcium absorption. Now with the deepening of research, the medical community has found that it has many functions, such as reducing the incidence of common cancers such as breast cancer, lung cancer and colon cancer, and preventing and treating autoimmune diseases, hypertension and infectious diseases.
In addition, vitamin D can also regulate the development and function of placenta, which shows that maintaining a good level of vitamin D in pregnant women can prevent pregnancy complications such as abortion, pre-eclampsia and premature delivery. Adequate vitamin D in utero and infants can reduce the incidence of 1 type diabetes, asthma and schizophrenia.
People's Network-Vitamin D has many functions, 90% depends on the sun and 10% depends on diet.
People's Network-Seven Foods Rich in Vitamin D