Experts say that 40 percent of Americans are deficient in vitamin D. And yet this fat-soluble vitamin plays a critical role in regulating our immune response as well as ensuring that we have strong bones. Recently, researchers have linked vitamin D deficiency with an increased risk of depression, cancer, diabetes and obesity.
According to Healthline, one of the easiest ways to get your daily dose of vitamin D is to spend at least 5-15 minutes outside in the sunshine twice weekly. It’s not present in many foods, so supplementation is another way to increase your intake.
The physicians of the International Society for Orthomolecular Medicine say that vitamin D should also be part of your novel coronavirus prevention plan. They recommend taking 2,000 international units (IU) daily, along with vitamin C, magnesium and zinc.
Certain foods are rich in this powerful vitamin and experts encourage you to eat more of them during the pandemic:
- Salmon. Salmon is a great source of vitamin D, as well as protein and omega-3 fatty acids. Wild salmon has more natural nutrition than farmed varieties.
- Mushrooms. These tasty vegetables are chock full of nutrition including vitamin D, and several stress-busting B vitamins as well.
- Egg yolk. Here is another reason to eat the whole egg: vitamin D is found only in the yolk, according to Healthline. Eggs also have all of your essential amino acids. Buy free-range or pasteurized because they have up to 6 times more vitamin D than regular eggs.
- Swiss cheese. According to Nathalie Rhone, MS, RDN, CDN, a registered dietitian and functional medicine nutritionist, Swiss cheese not only has a vitamin D but also calcium and vitamin K to help build strong bones.
- Sardines. These inexpensive fish are one of the most nutrient-dense seafoods providing not only vitamin D, but also protein, essential vitamins and minerals and anti-inflammatory omega-3 fatty acids, says Rhone. Buy them fresh or canned to have on hand to when you need to boost your vitamin D.
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