令人意想不到的維他命D來源

It’s no secret that vitamin D is a crucial ingredient for overall health, glowing skin, and strong bones, but most people don’t get enough of this fat-soluble vitamin that helps muscles, heart, lungs, and brain function properly. Research has shown that 3/4 of U.S. teens and adults are “D-ficient.”

維他命D是全身健康、皮膚光澤和骨骼強健的重要因素，這一點衆所周知。這種脂溶性維生素能有助於肌肉、心臟、肺部和大腦的正常運作，但大多數人卻沒有攝入足夠的維他命D量。研究表明美國3/4的青少年及成人都“缺乏維生素D”。

Sources of Vitamin D that don’t require you to absorb sun include supplements and, surprisingly, a lot of foods.

並不需要曬太陽就可獲得維他命D, 補充物、尤其是多種食物就是維他命D的極佳來源。

SARDINES

沙丁魚

Just 3 oz. of sardines are enough for your daily dose of vitamin D. They are the best substitute for the much more expensive superfood – salmon, Maria Bohland, a registered dietician and founder of , says. Add tomato sauce for some fiber and vitamins. Sardines are rich on omega-3 fatty acids, which reduce the risk of stroke. If you’re worried about mercury in your fish, sardines are known to have low levels of it.

只要攝入3盎司的沙丁魚，每日就可攝入必備的維他命D量。沙丁魚是昂貴得多的超級食物（三文魚）的絕佳替代物，Maria Bohland說道，她是一名註冊營養師，同時也是網站的創始人。在沙丁魚里加些番茄醬，就可獲得一些纖維素和其它維他命了。沙丁魚富含歐米茄3脂肪酸，能降低中風的風險。如果你擔心魚裏的汞元素，那麼大可放心，沙丁魚是以低汞含量而聞名的。

MUSHROOMS

蘑菇

“Many people don’t know that mushrooms are a surprisingly good source of Vitamin D,” Bohland says. Some have been exposed to ultraviolet light to increase vitamin D. Add a few slices to your salad or sauté them as a delicious side. A cup of chanterelle, morel, shiitake or Portobello provides about 400 IUs, or 65 percent of DV.

“很多人都不知道蘑菇是維他命D的絕佳來源”，Bohland說道。已經有些蘑菇被放置在紫外光下以增加維他命D含量。一杯雞油菌、羊肚菌、香菇或大型頂蘑菇能提供400IU（維生素類生物製品的國際單位），即65%的每日必需量。

DAIRY PRODUCTS

奶製品

Vitamin D absorbs calcium which makes your bones stronger. The best source of calcium is milk, so it’s not a surprise that it has been fortified (processed) with vitamin D. An 8-ounce cup of milk has about 200 IUs, which is 20 percent of your daily value. Whole milk has more of the vitamin but the reduced fat options will do. Other dairy products like butter and yogurt also contain vitamin D – about 20 per 100 grams (3.5 ounces).

維他命D能吸收鈣，可使骨骼更強健。牛奶是鈣元素的最好來源，所以牛奶中含有（被加工）維他命D也就不足爲奇了。一杯8盎司的牛奶含有200IU（約20%）的每日必需量。全脂牛奶含有更多維他命，但喝低脂牛奶就夠了。黃油和酸奶等奶製品也含有維他命D——每100g（3.5盎司）約20IU。

EGG YOLKS

蛋黃

If you’re dieting and have been advised to eat egg-white omelets, reconsider. The yolk is actually the better and healthier part of the egg. Among other important nutrients, it’s also where vitamin D is found, Bohland says. Just one raw, fresh yolk has about 30 IUs, which is 7 percent of DV. Make an omelet and you can easily ingest more than a tenth of the D you need in a day.

如果你正在節食，並且有人建議你吃蛋白雞蛋卷，那就重新考慮下吧。蛋黃實則是雞蛋中更好更健康的部分。Bohland說，除了其它重要的營養成分之外，蛋黃也含有維他命D。一個生的、新鮮的蛋黃就含有30IU，即7%的每日必需量。做個煎蛋卷吧，很容易就能得到10%以上的每日必需維他命D攝入量。