Vitamin D plays an important role in building strong bones and maintaining the immune system. Jamie Johnson, a nutritionist at the Dietetic Institute of the whole world in the United States, said: Fengs grown under UV light are a good source of vitamin D, but fish, dairy and vitamin D-fortified products also provide a large amount of this vitamin, which helps diversify the diet.
Crab salmon and sea salmon
Coral salmon provides up to 654 IU of vitamin D per 3-ounce serving, exceeding daily needs by 100%. Natural sea salmon is also rich in vitamin D, averaging 556 - 924 IU/3.5 ounce, helping to supplement important nutrients for bones.
canned tuna
canned tuna provides about 231 IU of vitamin D per 3-ounce serving, and is also a source of lean protein, vitamin B12, and selenium. Expert Jamie Johnson advises: Adding tuna to salads or sandwiches is a convenient way to supplement vitamin D every day.
Plant milk
Soy milk, almond milk or oat milk with vitamin D provide 100144 IU per cup. They also provide protein, calcium and vitamin A, making them a great choice for vegetarians or non-cteditive people.
cow's milk and yogurt
Enhanced cow's milk and yogurt provide about 116 - 117 IU per serving. Using low-fat milk or plain yogurt helps limit fat and sugar levels, while effectively supporting vitamin D absorption.
Orange juice
A glass of orange juice supplemented with vitamin D contains about 100 IU, along with calcium and vitamin C, suitable for breakfast or snacks, helping to supplement nutrients for both adults and children.
In addition to mushrooms, fish, milk, plant milks and orange juice supplemented with vitamin D are useful foods to maintain bone and immune health. Jamie Johnson emphasizes: Diversifying food sources of vitamin D helps ensure the body absorbs enough important nutrients without relying on a single food source.
