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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.”
维他命D是全身健康、皮肤光泽和骨骼强健的重要因素，这一点众所周知。这种脂溶性维生素能有助于肌肉、心脏、肺部和大脑的正常运作，但大多数人却没有摄入足够的维他命D量。研究表明美国3/4的青少年及成人都“缺乏维生素D”。
Sources of Vitamin D that don’t require you to absorb sun include supplements and, surprisingly, a lot of foods.
并不需要晒太阳就可获得维他命D, 补充物、尤其是多种食物就是维他命D的极佳来源。
SARDINES
沙丁鱼
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 DietAustin.com, 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.
只要摄入3盎司的沙丁鱼，每日就可摄入必备的维他命D量。沙丁鱼是昂贵得多的超级食物（三文鱼）的绝佳替代物，Maria Bohland说道，她是一名注册营养师，同时也是DietAustin.com网站的创始人。在沙丁鱼里加些番茄酱，就可获得一些纤维素和其它维他命了。沙丁鱼富含欧米茄3脂肪酸，能降低中风的风险。如果你担心鱼里的汞元素，那么大可放心，沙丁鱼是以低汞含量而闻名的。
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维他命D的绝佳来源”，Bohland说道。已经有些蘑菇被放置在紫外光下以增加维他命D含量。一杯鸡油菌、羊肚菌、香菇或大型顶蘑菇能提供400IU（维生素类生物制品的国际单位），即65%的每日必需量。
DAIRY PRODUCTS
奶制品
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).
维他命D能吸收钙，可使骨骼更强健。牛奶是钙元素的最好来源，所以牛奶中含有（被加工）维他命D也就不足为奇了。一杯8盎司的牛奶含有200IU（约20%）的每日必需量。全脂牛奶含有更多维他命，但喝低脂牛奶就够了。黄油和酸奶等奶制品也含有维他命D——每100g（3.5盎司）约20IU。
EGG YOLKS
蛋黄
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.
如果你正在节食，并且有人建议你吃蛋白鸡蛋卷，那就重新考虑下吧。蛋黄实则是鸡蛋中更好更健康的部分。Bohland说，除了其它重要的营养成分之外，蛋黄也含有维他命D。一个生的、新鲜的蛋黄就含有30IU，即7%的每日必需量。做个煎蛋卷吧，很容易就能得到10%以上的每日必需维他命D摄入量。
译文属可可原创，仅供学习交流使用，未经许可请勿转载
