It so happened that now you spend most of the day in the house. Thus, you are little exposed to sunlight, and this state of affairs can lead to a deficiency of vitamin D. And this is not very good for your health.
Vitamin D is responsible for the absorption of calcium in our bodies. Therefore, if you are deficient in vitamin D, your bones will suffer from brittleness. Also, to the benefits for bones, vitamin D plays a huge role in the formation of immunity and affects cell growth. Without enough vitamins, your body will not be able to work properly.
An adult is recommended daily intake of vitamin D of 15 micrograms). You can get this vitamin during sunbathing or with food. During self-isolation, try to go out onto the balcony and enjoy the sun. If you live in a house, then do not forget to take sunbath in the backyard.
In addition to sunbathing, you must ensure that your nutrition is complete and balanced.
We offer you several options for products that will help replenish the supply of vitamin D in your body. Using at least one of these products every day, you protect your immunity and bones.
Wild Salmon.
Eating 3 ounces of salmon you replenish your body with the necessary amount of vitamin for 112% of your daily needs.
In addition to vitamin D, you get many useful substances, as well as fat Omega 3. Salmon contains a lot of healthy fats that have a positive effect on heart function. Therefore, use salmon as often as possible. It can be eaten either for breakfast, or lunch, or dinner. It doesn’t matter when you eat it, the main thing is that you saturate your body with healthy fats and vitamins. There are many recipes with salmon in the world. The easiest and most affordable option is a salmon sandwich. Take a few slices of whole-grain toast, spread with butter and lay a park of a piece of salmon on top. You can add avocados. This breakfast is very hearty and healthy.
Orange juice.
This delicious drink will give you 34% of vitamin D of your daily intake. But, note that the juice must be organic and enriched with vitamin D. You can drink organic orange juice after breakfast, and you will be sure that your body has received the necessary vitamins.
Milk.
1 cup of milk helps you to replenish the daily intake of vitamin D by 30%.
Please note that milk should not be completely skimmed. It should contain a low percentage of fat. You can drink fatty milk, but try to add it to your coffee. If you do not like to drink milk, try to dilute whole grain cereals with milk and eat as breakfast. This type of breakfast will give you not only vitamin D, but also give you the necessary fiber. Also, cereals are the right carbohydrates that are digested for a long time, so they give a feeling of satiety for several hours.
Yogurt.
Yogurt is a dietary product that provides our body with probiotics, protein, and of course, vitamin D. 6 ounce of yogurt contains 20% of the daily intake of vitamin D.
You can use yogurt as a snack. It is rich in protein, so if you eat it after a workout, your muscles will receive the necessary building material. You can make delicious yogurt desserts. Add fruit, nuts, and yogurt to the yogurt. It turns out a delicious fruit salad. You can also pour chia seeds with yogurt and refrigerate for 4-6 hours. Then, add fruit and you get chia pudding.
Tuna.
Tuna is a healthy and nutritious product that contains 40% of your daily vitamin D in 3 oz. Use canned tuna for sandwiches or salads. It is very well combined with tomatoes, leaf. If you decide to make a sandwich, then choose whole grain bread. In salads, use olive oil, and discard fatty sauces and mayonnaise.
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