Vitamin D or the sunshine vitamin is a fat-soluble nutrient that strengthens bones, reduces the risk of influenza, and prevents early signs of aging. When exposed to sunlight, the human body begins to produce vitamin D naturally, according to a report on the website. time now news
The same can also be obtained from foods such as:
- Fish (sardines, salmon, mackerel)
- cod liver oil
- cow milk
- Soy milk
- mushroom
- yolk
- Orange juice
- oatmeal
Experts reveal that in order to get the maximum benefits from this sunshine vitamin, one needs to pair it with another nutrient that facilitates absorption of vitamin D..
The nutritional sister of all vitamin D
Dietitians recommend combining vitamin D with healthy fats, whether in supplement form or through natural sources such as sunlight and food Being a fat-soluble vitamin, this vitamin does not dissolve in the body when accompanied by water only so it is advised to eat some healthy fats to ensure its distribution And properly absorbed by the body, this means pairing fish, mushrooms, eggs, and milk with some olive oil, flaxseeds, nuts, or avocados..
How much healthy fats should be paired with Vitamin D for maximum benefits?
According to the Mayo Clinic, anyone under the age of 70 needs 600 IU of vitamin D per day for healthy functioning after 70, upping the same to 800 IU per day..
When paired with healthy fats, a research study recommended 10 grams of healthy fats to support optimal absorption of vitamin D in the body To make a complete meal, cook salmon in olive oil with a few toasted nuts on the side If you’re a breakfast lover, make a smoothie with milk Beef and add some whole nuts or nut butter for flavor and health.
