Vitamin D is one of the most important vitamins for our general health, thus vitamin D deficiency is still prevalent in the United States.
Vitamin D deficiency is thought to affect many Americans. In fact, according to a 2019 survey published in the American Journal of Clinical Nutrition, 18.3 percent of participants had serum (blood) vitamin D levels that were classified as at risk of insufficiency based on national health and nutrition data. Test Survey 2011-2014, a project supervised by the Centers for Disease Control and Prevention
According to some studies and estimates, the percentage is quite high. As of 2018, 42 percent of the U.S. population is vitamin D deficient, according to Cleveland Clinic Mercy Hospital, a minister in the Sisters of Charity Health System in Ohio.
Vitamin D deficiency can lead to a weakened immune system, as well as health problems such as bone and back pain, fatigue and muscle aches, colon and prostate cancer, heart disease, depression, and weight gain.
According to Signe Swanfeld, a prominent nutritionist at the popular nutrition app Lifesum, simple dietary changes can help maintain vitamin D intake and health.
In the United States, 10 micrograms of vitamin D per day is recommended. Signe Swanfeld, a leading dietitian, has published the top four foods to increase your vitamin D intake.
- Fatty fish: High fat fish like salmon, trout and mackerel are excellent sources of vitamin D. The amount of vitamin D in salmon is about 12.5 micrograms per 100 grams, but the amount of vitamin D in fish is largely determined by the fish diet.
- Egg yolk: Egg yolks, with about four micrograms of vitamin D per 100 grams, are the next best source of vitamin D for those who do not eat fish.
- Mushrooms: Although plant-based sources of vitamin D are low in vitamin D, mushrooms exposed to ultraviolet rays contain good amounts of vitamin D.
- Fortified Dairy / Plant-Based Milk: Strong foods such as dairy products and plant-based alternatives are added to increase vitamin D levels.
Adding simple scrambled eggs or cold smoked salmon to your dinner will help you get more vitamin D and “lead a longer, healthier and happier life,” says Signne Swanfeld, a nutritionist at LifeSam.
Svanfeldt recommends keeping fatty fish on your diet at least once a week, as well as making eggs a regular ingredient in your breakfast, as they are high in vitamin D and protein.
He says: “Chopped mushrooms in your stew, it will enhance both the taste and your vitamin D intake.”
In addition to food, Svanfeldt recommends that we exercise or run outside to increase our intake of vitamin D from the sun.
He adds: “When our skin is exposed to the sun, our bodies can convert sunlight into vitamin D, which can be stored in the liver until needed.”
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