1, mushrooms

Mushrooms are rich in vitamin D. Eating more mushrooms can supplement vitamin D. However, it should be noted that before cooking, it is best to put the mushrooms in an outdoor sunny place for a period of time, so that the vitamin D content and activity will be better.

2. Nuts

Nuts contain protein 36.0%, fat 58.8%, carbohydrate 72.6%, vitamins (vitamin D, vitamin E, etc.), trace elements (phosphorus, calcium, zinc, iron), dietary fiber, etc. In addition, it also contains monounsaturated fatty acids and polyunsaturated fatty acids, including linolenic acid, linoleic acid and other essential fatty acids.

3. Kiwifruit

Known as the "king of fruits", kiwi fruit is sweet, sour and nutritious, and it is a nourishing fruit for the elderly, children and the infirm. It is rich in vitamin D, vitamin A, vitamin E, potassium, magnesium and cellulose, and also contains other rare nutrients in fruits-folic acid, carotene, calcium, lutein, amino acids and natural inositol. The nutritional value of kiwifruit far exceeds that of other fruits. Its calcium content is 2.6 times that of grapefruit, 4 times that of apple 17 times that of banana, and 2 times that of orange.

4. Strawberries

Strawberry is known as the "fruit queen" because of its rich nutritional value. It is rich in vitamin D, vitamin A, vitamin E, vitamin PP, vitamin B 1, vitamin B2, carotene, tannic acid, aspartic acid, copper, strawberry amine, pectin, cellulose, folic acid, iron, calcium, ellagic acid and anthocyanin.

5. Mushrooms

A new study in the United States found that vitamin D in round white mushrooms increased four times after being irradiated by ultraviolet rays for several hours. In addition, mushrooms are also a rare health food for diabetics. Whether it is Lentinus edodes, Volvariella volvacea, Flammulina velutipes or Hericium erinaceus, it is beneficial to control blood sugar.

Extended data:

Vitamin d action disease

1, heart disease

Vitamin D can reduce the tolerance to insulin, which is one of the main factors leading to heart disease. Lung disease: lung tissue will undergo repair and "transformation" in a person's life. Because vitamins affect the growth of various cells, it may play a certain role in the repair process of lung.

Cancer (including breast cancer, colon cancer, ovarian cancer and prostate cancer, etc.): It is believed that vitamin D plays a key role in regulating cell reproduction-cancer patients lack this regulatory mechanism. Therefore, vitamin D can prevent some cancers by preventing cells from over-multiplying.

2. Diabetes

In type I diabetes, the immune system will kill the body's own cells. Scientists believe that vitamin D can act as an immunosuppressant. They think it may prevent the immune system from overreacting.

3. Hypertension

Vitamin D is used by the parathyroid gland on the cervical thyroid gland. These glands secrete a hormone that regulates calcium levels in the body, and calcium helps regulate blood pressure, but scientists have not fully understood this process.

References:

Which foods are rich in vitamin D- Phoenix. com?

Vitamin D- Baidu encyclopedia