How To Get Vitamin D In Winter? Foods Containing Vitamin D

Vitamin D is one of those that our body partially produces on its own. And it is synthesized in the skin when it is exposed to sunlight.

Vitamin D is one of those that our body partially produces on its own. And it is synthesized in the skin when it is exposed to sunlight. But winter is not full of sunny weather. And sunbathing through the window is useless. So there is a deficiency of the "vitamin of the sun" in winter.

Vitamin D foods and daily allowances

 

Natural products containing vitamin D, which are freely available, provide us with invaluable help:

fish oil, cod liver, salmon, mackerel, mushrooms, shiitake, eggs (yolk), sardine, pink salmon, chum salmon, red caviar, fatty herring, dairy products.

It's easiest to eat two servings of fish a week, and be sure to include eggs and dairy products in your diet.

There are certain daily norms that we should focus on:

children up to a year - 10 mcg. (micrograms) or 400 IU; from a year to 70 years, pregnant and lactating women need 15 mcg. or 600 IU; adults and the elderly (from 70 years old) - 20 mcg. or 800 IU.

We tell you how much and what you need to eat so that everything is in order with vitamin D in our body.

Salad with cod liver

 

Cod liver (leader after fish oil) contains 200 mcg. vitamin in 100 grams.

Ingredients:

cod liver (canned) - 1 can (230 g); eggs - 4 pcs.; mayonnaise - 1 tbsp. l.; fresh cucumber - 1-2 pcs., greens to taste; salt to taste, red caviar for decoration (optional).

Eggs wash, boil, cool and peel. Then cut randomly. Then cut the cod liver into cubes. Wash greens and cucumbers, dry and cut into small pieces. Salad can be laid out in layers or gently mix all the ingredients by adding a little mayonnaise. You can salt and pepper. This salad looks great in tartlets.

Baked salmon fillet

 

There are about 15 micrograms per 100 g of salmon. vitamin, and this is the daily norm.

Ingredients (for 4 servings):

salmon fillet - 600-700 g; Dijon mustard - 3 tbsp. l.; melted butter - a quarter cup; salt and pepper to taste.

Rinse the fillets and pat dry with paper towels. Put the slices on the foil skin side down, grease with mustard, salt and sprinkle with spices. In an oven preheated to 200 degrees, put the foil with the fish on a baking sheet and pour over the melted butter.

The fish fillet cooks quickly and in 15 minutes our salmon will be ready. Cool slightly and you can serve.

Mackerel in a slow cooker

 

It is enough to eat 67 g of mackerel (steamed) per day and the body will be provided with a daily intake of vitamin D.

Ingredients:

gutted mackerel - 2 carcasses; onions - 1 pc.; spices and salt to taste.

Prepare foil. Cut fish carcasses into random pieces. And peel the onion and cut into large rings. Put a pillow of onions on the foil, pieces of mackerel on it, salt and sprinkle with spices. Wrap the foil and place on a wire rack in a multicooker filled with water. Steam cooking. After half an hour, the mackerel is ready. You can sprinkle with herbs and serve with any side dish.

Herring butter for sandwiches

 

Herring contains at least 30 micrograms. vitamin D per 100 g of product. You can use it in any form. But it is better not to heat treat.

Ingredients:

slightly salted herring - 1 pc.; 1 tsp mustard (any strength); lemon juice - 10 ml; boiled egg - 1 pc.; greens (dill) - 3-4 sprigs.

Cut off the head and fins of the herring, gut. Remove the skin and cut into fillets. Remove the bones as much as possible and cut into pieces. Put in a chopper bowl, add oil, peeled egg, lemon juice. Finely chop the greens with a knife and also add to the bowl. Blend the ingredients in a grinder. Transfer to a jar and refrigerate. Serve with toast, crackers or bread.

Bon appetit and stay healthy!