Alimentação com vitamina D

Sabendo que a alimentação também é peça-chave para você turbinar a absorção da vitamina D no seu corpo, vamos mencionar as principais fontes de alimentos para você colocar na sua dieta:

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1. Óleo de fígado de bacalhau Por ser um óleo essencial extraído a partir de fígados de bacalhau do Atlântico, ele concentra bastante quantidade de vitamina D, além da vitamina A e ácido graxo ômega 3.

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2 – Bife de fígado Aproximadamente 100g de bife de fígado provém 42 UI – unidade internacional – de vitamina D, não o bastante, ele é uma boa fonte de ferro.

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3 – Gema de ovo A gema de um ovo grande oferece 37 UI de vitamina D. Fora isso, ovos são excelentes fontes de proteína.

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4 – Atum Aproximadamente 100g de atum enlatado e conservado em água fornece cerca de 154 UI, quase 1/3 da recomendação diária. Já o conservado em óleo oferece ainda mais vitamina D, porém, tem mais gordura.

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5 – Sardinha Este é mais um enlatado que é uma opção para uma rotina mais rica em vitamina D. Apenas duas latas desse peixe oferecem 46 UIs.

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Veja a receita do cuscuz de sardinha arrastando pra cima

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