Taking care of your immune system is crucial, especially during cold and flu season. While many associate this time of year with winter, it’s also common to get sick in the spring. One effective way to boost your immune system is by incorporating vitamin D-rich foods into your diet.
Vitamin D plays a vital role in maintaining overall health, including bone and muscle health, inflammation reduction, cell growth, and glucose metabolism. While sunlight is our primary source of vitamin D, you can also get it from certain foods.
Here are some of the best food sources high in vitamin D:
– Salmon: With 670 international units (IU) per 3.5-ounce serving, wild-caught salmon is an excellent choice.
– Swordfish: A 100-gram serving contains 666 IU of vitamin D, making it another great option.
– Tuna: Fresh yellowfin tuna has 82 IU of vitamin D per 100-gram serving, while bluefin tuna has 227 IU.
– Egg yolks: One whole egg yolk packs a whopping 218 IU of vitamin D.
– Orange juice: Fortified orange juice can provide up to 436 IU of vitamin D per serving.
– Fortified milk and cereal: Many brands offer fortified options with up to 84 IU of vitamin D per 100 grams.
– Beef liver, sardines, herring, and wild mushrooms are also good sources of vitamin D.
When choosing foods high in vitamin D, opt for wild-caught fish and less processed options. Be sure to check labels for added vitamins and make informed choices based on your dietary needs.
Source: https://www.cnet.com/health/nutrition/immune-system-need-boost-vitamin-d-rich-foods-diet