Never ignore your intake of vitamin D. Not only to maintain bone health, vitamin D also serves to protect the body from flu and could prevent depression.
So not only does it positively impact the physical condition, vitamin D is also beneficial for your mental health. There are many ways to meet the needs of vitamin D. According to Health.com, if you do not like drinking milk, try to fill the intake of vitamin D by eating the following four foods.
1. Fatty fish
In order to meet vitamin D intake, you can eat fatty fish. Such as salmon, mackerel, tuna, and eel.
Three ounces of salmon fillet contains about 450 IU of vitamin D (international units). A pretty good portion of the recommended is 600 IU per day. Another advantage is that your heart is also healthier because omega-3 fatty acid content is high in fatty fish.
Mushroom can also produce vitamin D when exposed to sunlight. Some types of fungi deliberately bred in the sun to stimulate the production of vitamin D. To find out, you can buy mushrooms in packaging. Usually there is information on its nutritional value.
3. Fortified orange juice
You can also get vitamin D by drinking fortified orange juice. This juice has been added nutrients in it, including vitamin D. Typically, about eight glasses of orange juice contains about 100 IU of vitamin D. But this depends on the brand, try to look at nutritional information in the packaging.
Eating eggs is the easiest way to get vitamin D. Sources of vitamin D in eggs is the yolk, it implies about 40 IU.