三种不错的维生素D的来源
Just like any other vitamins and minerals, vitamin D plays a crucial role in many important body functions. We need to meet our vitamin D needs in order to avoid serious health issues.
就像其它的维生素和矿物质一样，维生素D在很多重要的身体机能上扮演着一个至关重要的角色。Not getting enough vitamin D can lead to weak bones, sclerosis, muscle weakness, depression, and even cancer. Besides getting 10 to 15 minutes of sun exposure each day, consider incorporating the following foods into your meal plan to boost your Vitamin D intake.
没有获取足够的维生素D能够导致骨质疏松，细胞壁硬化，肌无力，抑郁症，甚至患癌症。除了每天进行10到15分钟的太阳照射以外，为了提升你的维生素D的摄入量你应该考虑把下面的食物安排进你的膳食计划里。1. Dairy products
1. 乳制品
Cow's or goat's milk is an excellent source of vitamin D. Cow's milk provides your body with about 50% of your Vitamin D daily requirements, while goat's milk provides only 31%.
牛奶或羊奶是一个不错的维生素D的来源。牛奶能够提供给你的身体每日所需维生素D总量的50%，同时羊奶仅仅提供31%。Anyway, any organic milk is healthy as it is fortified with bone-building calcium. Apart from milk, consider consuming cheese, cottage cheese, butter, yogurt, buttermilk, and kefir. Look for low-fat versions if you are on a diet.
总而言之，任何有机奶都是对健康有益的因为它补充了骨骼生长所需的钙。除了奶，还可以考虑吃奶酪，白干酪，黄油，酸奶酪，脱脂乳和开菲尔。如果你在节食就选择低脂型的。2. Eggs
2. 鸡蛋Personally I consider eggs a superfood because they contain so many vitamins and minerals that not eating them is a huge mistake. They contain tons of protein, choline, vitamin A, vitamin B12, vitamin B6, calcium and vitamin D.
我个人认为鸡蛋是一个极好的食物因为它们含有许多维生素和矿物质不吃鸡蛋是一个巨大的错误。它们含有大量的蛋白质，胆碱，维生素A，维生素B12，维生素B6，钙和维生素D。One egg provides your body with 11% of your daily recommended value of Vitamin D. Isn't it a reason to have some eggs for breakfast or lunch?
一个鸡蛋提供给你的身体每天所需维生素D总量的11%。它难道不是早饭或午饭吃一些鸡蛋的一个理由吗？3. Caviar
3. 鱼子酱
Caviar is fortified with vitamin B12, vitamin B6, vitamin D, vitamin A, calcium, iron, and protein. I am not a big caviar fan, but if you are, why not make it a part of your weekly meal plan?
鱼子酱富含维生素B12，维生素B6，维生素D，维生素A，钙，铁和蛋白质。我不喜欢吃鱼子酱，但如果你喜欢，为什么不让它成为你每周膳食计划的一部分呢？There are many ways to consume caviar, but make sure you do not cook and bake it. Avoid buying fake caviar.
吃鱼子酱有许多种方式，但千万不要煮或者烤它。避免购买伪造的鱼子酱。Vitamin D deficiency is a big problem these days since we tend to spend more time in the offices during the day. Whenever possible, try to walk outdoors to get your dose of vitamin D. Include these three foods in your meal plan to make sure your vitamin D intake is not low.
现在维生素D缺失是一个大问题因为我们一天中经常花费很多时间在办公室里。只要有可能的话，尽量出去散散步以此来获取你身体所需的维生素D。将这三种食物纳入你的膳食计划里以此来确保你的维生素D的摄入量是足够的。
