2023-04-20 14:23:48
Beyond strengthening bones and reducing inflammation, the benefits of vitamin D are extensive.
A recent study found that the ‘sunshine vitamin’ helps keep the brain healthy. Low levels of vitamin D have been associated with an increased risk of developing dementia, and one study found that high levels of vitamin D in the brain are associated with cognitive function.
Sarah Booth, director of the Jean Mayer USDA Human Nutrition Research Center on Aging, says vitamins provide resilience to protect the aging brain from diseases such as Alzheimer’s and other related dementias.
Sunlight is one of the best sources of vitamin D, but you can also get the nutrient by eating a variety of foods or taking dietary supplements. The recommended dietary allowance for vitamin D is 600 IU for those aged 1 to 70 and 800 IU for those aged 71 and older.
Here are five vitamin D-rich foods you can add to your shopping list.
salmon
Experts generally recommend eating oily fish like salmon because they are rich in vitamin D. A 3-ounce serving of salmon typically contains 350 to 550 IU. Farmed salmon has only 25% of the vitamin D levels of wild-caught salmon. Cooking method is also important. Salmon loses some vitamin D when fried, so it’s better to microwave or grill it. On the other hand, cold-water fish also contain omega-3 fatty acids that help improve mood and strengthen the brain.
fortified milk
Fortified milk is rich in many vitamins, including vitamin D. Fortunately, most milk options in the US are already fortified, including non-dairy alternatives. Fortified milk in the United States typically contains 120 IU per cup. Fortified beans, almonds and oats contain 100 to 144 IU per cup.
Milk has long been a staple in children’s diets, but there are other ways to get bone-strengthening vitamin D.
mushroom
According to Harvard Health, mushrooms are uniquely rich in vitamin D compared to other produce. According to the USDA, light-exposed portabella mushrooms (100 g) have about 446 IU of vitamin D, compared to 10 IU when not exposed to light. According to UCLA Health, white button, portabella and cremini mushrooms contain the most vitamin D after exposure to sunlight.
egg yolk
One egg yolk contains about 35 IU of vitamin D. Egg yolks are rich in vitamin A, folic acid and vitamin D. Although the yolk is higher in cholesterol, which has been linked to an increased risk of heart problems, most people can eat eggs in moderation. Another key benefit of egg yolks is that they’re low in saturated fat, and a large egg contains about 3 grams of protein, which can promote sustained energy.
yogurt
Yogurt is a great source of protein with antioxidant properties that help strengthen your gut and immune system. It is also a good source of vitamin D, especially when fortified with vitamins.
An 8-ounce serving of plain yogurt contains 116 IU of vitamin D, but check the yogurt label to up your vitamin D intake.
Although these different foods can provide vitamin D, you should consult your doctor before significantly increasing your intake or taking supplements. This is because too much vitamin D can cause calcium buildup and damage the kidneys.
/ Fortune Korea Reporter Kong In-ho [email protected]
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