Do not let Vitamin D deficiency occur in summer, bones will lose their life, eating these 7 things will give strength to the structure.

yeast

Yeast is not only one of the most versatile vegetables, but it is also one of the most vitamin D rich vegetables. Women need 600 IU of vitamin D per day and this increases to 800 IU after the age of 70. Yeast provides 136 IU per cup (or 250 grams).

Salmon

If you’re a fan of oily fish like salmon, you’re in luck. This is the best source of Vitamin D. A 100-gram serving of wild salmon can provide 556-924 IU, which is between 70 and 100% of the daily requirement.

canned fish

Choose canned mackerel or canned sardines, which are a great way to increase the amount of protein, omega-3 and vitamin D in your diet. 80 grams of mackerel provides around 400 IU of vitamin D, while a small tin of sardines provides 240 IU.

fortified milk

Since vitamin D is mainly found in animal products, if you’re a vegetarian or vegan, consider consuming it to get enough. 237 ml of soy milk provides 100 to 119 IU of vitamin D.

cod liver oil

If you don’t eat fish, cod liver oil is a great option to get vitamin D and other nutrients like vitamin A and omega-3 fatty acids. One teaspoon of cod liver oil contains 450 IU of vitamin D. Apart from this, eggs and fortified cereals are also good sources.

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always consult your doctor for more information.