1. Fatty fish

Fatty fish are the best source of vitamin D. These include: salmon, trout, mackerel, tuna, eel, etc. On top of that, you get heart-healthy omega-3 fatty acids.

2. Canned tuna

It is not only fresh fish that can obtain vitamin D, but canned products can also be used. Canned tuna and canned sardines are rich in vitamin D and are cheap. Much cheaper than fresh fish.

3. Mushrooms

Just like the human body, mushrooms can also produce vitamin D. But mushrooms mostly grow in dark places, so they do not contain vitamin D. However, when they are exposed to ultraviolet rays, they will promote the production of vitamin D.

4. Egg yolk

Egg yolk is the easiest and most convenient way to obtain vitamin D, whether it is breakfast, lunch, dinner or snacks. Since vitamin D is hidden in the yolk, whole eggs are the most nutritious. But if you just want to supplement vitamin D by eating eggs, you are totally wrong. An egg contains approximately 200 mg of cholesterol. Studies have found that a person's daily intake of cholesterol cannot exceed 300 mg, otherwise it will endanger heart health.

5. Fortified cereals

Eating fortified cereals is also a good way to absorb vitamin D. Choose some multigrain cereals or other low-calorie fortified cereals to get your vitamin D. Fortified milk and fortified orange juice are also good choices. :

Vitamin D (vitamin D) is a sterol derivative with anti-rickets effect, also known as anti-rickets vitamin. It is currently believed that vitamin D is also a steroid hormone, and the most important members of the vitamin D family are VD2 (ergocalciferol) and VD3 (cholecalciferol). Vitamin D is a derivative of different provitamin D after ultraviolet irradiation.

Plants do not contain vitamin D, but provitamin D exists in both animals and plants. Vitamin D is a fat-soluble vitamin with five compounds. The ones that are more closely related to health are vitamin D2 and vitamin D3. They have the following three characteristics: it exists in some natural foods; the human body stores 7-dehydrocholesterol generated from cholesterol under the skin, which can be converted into vitamin D3 after being exposed to ultraviolet rays. Proper sunbathing is enough to meet the body's need for vitamin D.

Reference: Baidu Encyclopedia entry Vitamin D