Monday 15/Sep/2025 – 04:11 AM
Set Nutritionists are natural ways to meet the daily needs of Vitamin D Without the need for nutritional supplements, as the safe exposure to sunlight remains the most effective source, and foods such as fatty fish, supported dairy products, mushrooms, and egg yolk enhance vitamin D levels, and the combination of these foods and a balanced diet contributes to strengthening bone, improving immunity, and improving public health.
Here are ways to obtain enough vitamin D without eating food supplements, according to what was published in the Times Now newspaper.
Eat fatty fish
One of the best sources of vitamin D is oily fish, it covers more than 90% of your daily needs, so add salmon, mackerel, herring and sardines to your daily meals, and experts advise eating canned or smoked fish.
Mushroom
Mushroom is one of the best foods to increase vitamin D, as it saves from 150 to 200 units per 100 grams, and because it is a multi -use food, you can enjoy the mushroom raw in salads, in baked eggs, or even with rice and bread.
A cup of milk
Any type of skimmed, low -fat, or lactose -free milk, regardless of the level of fat, is supported by a uniform amount of vitamin D.
A cup of milk usually contains 120 international units, which represents about 15% of the daily value of vitamin D.
Eggs
Eggs are among the easiest and lowest vitamin D sources, along with many other minerals such as iron, folic acid, choline and protein, and one egg provides about 44 international units of vitamin D, equivalent to 6% of the daily value.
Eggs can be eaten daily in several ways, including scrambled, boiled, or sunny eggs, along with toast, mixed with vegetables, or baked in tomato sauce.
Sitting in the sun
The body naturally absorbs vitamin D across the skin when exposed to the UV -BB, so you should spend longer in the open air while playing tennis, golf, gardening, walking, or even swimming.
