What can I eat to supplement vitamin D?

Vitamin D is a very important nutrient for the human body. If the body lacks vitamin D, people, especially children, will suffer from rickets, pneumonia, anemia and other diseases, which will have many adverse effects on children's growth and development. If you are deficient in vitamin D, you can eat more foods rich in vitamin D, such as: fatty fish, eggs, beef liver, milk, mushrooms, orange juice, cereals, etc.

1. Fatty fish

Fatty fish such as salmon and tuna can provide people with rich vitamin D. Eating fish twice a week is enough. Plus, they’re high in omega-3 fatty acids, which are great for brain and heart health. Fish is also high in lean protein, making it a great substitute for chicken if you don't like it.

2. Eggs

Egg yolks, in particular, contain more vitamin D. Therefore, when eating eggs, you cannot just eat the egg white, you also have to eat the yolk. In addition, eggs contain a lot of vitamin A and choline. The former is beneficial to the immune system, and the latter is an influence necessary for brain health.

3. Beef liver

Vitamin D is just one of the nutrients found in beef liver; it is also rich in protein, and beef liver is relatively affordable. In addition, beef liver can provide people with sufficient amounts of vitamin B12, riboflavin, vitamin A and the mineral copper.

4. Milk

Many people know that drinking milk can supplement calcium. In fact, it also contains a lot of vitamin D, which enhances the body's absorption of calcium and strengthens bones. Milk also contains the mineral potassium, which is important for maintaining healthy blood pressure. If runners don’t like drinking milk, they can also use soy milk and almond milk instead.

5. Mushrooms

Mushrooms are one of the few agricultural products that contain vitamin D. However, its content is not too much, but it can provide the human body with nutrients that enhance the immune system.

6. Orange juice

In fact, orange juice, like milk, can provide people with rich vitamin D. Moreover, orange juice is rich in vitamin C. However, it is not advisable to drink too much orange juice because it contains a lot of sugar.

7. Cereals

Cereal foods such as oats, glutinous rice, wheat, japonica rice, black rice, etc. can provide the human body with a certain amount of vitamin D. For example, if you make oatmeal porridge with milk for breakfast, you will get more vitamin D.