Vitamin D Deficiency
Research results revealed that people with levels above 45 nanomoles per liter (nmol / L) for cancer and above 60 nmol / L for cardiovascular issues and other causes of death had a 17% lower risk of death from these causes than people with levels lower than those mentioned.
What Are The Bases Of Vitamin D For Women In Our Diet
Of course, we all know that – controlled and safe – exposure to the sun helps us get vitamin D. But the reality is that deficiencies tend to occur due to low nutritional intake. We don’t get enough vitamin D in our diet, and solar hours don’t compensate. Here are some foods with more vitamin D and how we can include them in our diet.
Oily fish is, in general, the food most present in vitamin D. Especially fish such as herring, salmon, sardines, or anchovies. As well in salads, as in soups or sauces, we can include these fish in our diet. In addition, they can be eaten in foil or pickles.
All dairy products are a good source of vitamin D, but especially milk and cheese, whole and skim. The advantage of these foods is that they are very versatile and, in addition to being able to eat them on their own, they allow us to include them in many other recipes like desserts, salads, breakfasts, etc.
One of the most well-known foods rich in vitamin D is eggs. More precisely, the yolk would be the part of the egg-containing most of this vitamin. We can eat them on their own as with dairy products, but we can also include them in other dishes such as frittata, pancakes, empanadas, tortillas, salads or bread.
Oysters may not be popular with everyone, but the reality is that they can be a great source of vitamin D. Other shellfish can serve us well, but they are the ones that give us the most. Both on its own and in soup, accompanying other foods like pasta or in sauce, are an option to consider.
Mushrooms And Mushrooms
In the example of foods of plant origin, mushrooms and mushrooms are among those which contain the most vitamin D without needing to be fortified. They can be eaten sautéed, scrambled or in hot dishes such as soups.
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