Researchers call vitamin D the "sunshine vitamin" because it is produced in human skin under the influence of ultraviolet rays from the sun. Vitamin D deficiency is becoming increasingly common due to unstable living conditions, poor nutrition, and people's avoidance of sun exposure. This negatively impacts bone health, muscles, and mental health.
One of the good sources of vitamin D includes fatty fish, such as salmon, mackerel, and sardines. Just 99 grams of canned salmon contains about 600-1000 IU of vitamin D, exceeding the recommended daily allowance for adults.
Taking sunny baths in the morning can also help the body synthesize vitamin D and improve serotonin levels. It is recommended to be in the sun for 5 to 30 minutes every morning.
In addition, natural sources of vitamin D, such as sunlight, fatty fish, mushrooms, and also fortified foods, can help increase its intake. Tofu, cheese, and egg yolk are also good sources of vitamin D.
Don't forget about fungi, which can also be included in the diet, as some types of mushrooms contain significant amounts of vitamin D.
In products and beverages, you can also find additional doses of vitamin D. Vitamin D is usually present in around 100 IU per serving, according to the journal Nutrients.
