According to the National Health Administration, salmon contains 11 micrograms of vitamin D per 100 grams (about 1/4 piece), which is more than twice the daily requirement, so you can usually fry 1 piece of salmon at home, share it with the whole family, and supplement vitamin D together . (picture taken from pexels)
[Health Channel/Comprehensive Report]The human body usually synthesizes vitamin D by itself through exposure to the sun, but in winter there is less sunlight, where can it be supplemented? According to the National Health Administration, vitamin D is commonly found in foods rich in fat. There are three kinds of ingredients that are easy to obtain in daily life, including mackerel, salmon, and egg yolk. It is suggested that these vitamin D-rich foods can be arranged in the menu.
The National Health Service posted on its Facebook page “eat healthyThe article pointed out that vitamin D is closely related to immunity and sarcopenia, and the recommended daily intake for adults is 10 micrograms. The human body can usually produce vitamin D by itself through exposure to the sun, but in winter there is less sunshine time, and you may not want to go out because the weather is too cold, reducing many opportunities to bask in the sun. Therefore, you should start with a diet that is rich in vitamin D Food is arranged into the menu to maintain a more balanced and healthy diet.
According to the National Health Administration, vitamin D is a fat-soluble vitamin, so it is generally found in foods rich in fat. The top 3 ingredients that are easy to obtain in daily life are:
●Mackerel: Every 100 grams (about 1/3) contains 25.2 micrograms of vitamin D, as long as 1 piece of mackerel can easily meet the required amount for 1 day.
●Salmon: Every 100 grams (about 1/4 piece) contains 11 micrograms of vitamin D, which is more than twice the daily requirement, so you can usually fry 1 piece of salmon at home, share it with the whole family, and supplement vitamin D together.
Egg yolk: Each egg weighs about 20 grams and contains about 1.4 micrograms of vitamin D. Although there is a gap between the daily requirement, eggs are the most easily obtained ingredients in life, so eggs are also good in seasons when there is less sun exposure s Choice.
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