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6 Healthy Foods High in Vitamin D

Vitamin D is an essential contribution to our body. It’s important for your bones, blood cells, and immune system — your body’s defense against germs. It contributes to the health of bones and muscles, prevents many diseases, such as cardiovascular diseases and some cancers, and benefits the kidneys and the immune system. Its deficiency can lead to serious health consequences. Although this vitamin is produced naturally by sun-exposed skin, it can also be extracted from certain foods. 

1. Cod liver oil

Despite its unpleasant taste, cod liver oil is renowned for its quality and nutritional value. It can be ingested as a capsule or you can find canned cod liver in some supermarkets.

It is a fatty acid that supports the cardiovascular system and stimulates memory. Note that 10 cl of cod liver oil is equivalent to 250 g of vitamin D, and the daily need for vitamin D for a person from 1 to 70 years is 15g. 

2. Fatty fish

Fatty fish like salmon, provide a valuable supply of vitamin D without the need to consume much. Indeed, eating fatty fish once a week would be enough to enjoy all the benefits that these foods provide for your cardiovascular health. It is advisable to cook or grill them.

Note that 100 g of salmon contains between 6 and 23 g of vitamin D, and 100 g of trout in the oven contains 11 g of vitamin D. 

3. Animal livers 

For those who do not like fish, the liver is a very good alternative, since it is the natural store of vitamin D.

Veal liver is more advisable, because it is tender and tastier and because a serving of 100 g already guarantees 2.5 g of vitamin D. 

4. The egg yolk

Egg yolks are another source of vitamin D that you can easily add to your routine. Like many other natural food sources, yolks have variable vitamin D content.

100 g of raw egg yolk provides 2-3.2 g of vitamin D. It is better to consume, on average, 4 eggs per week, since only one would not be enough to meet the needs amount. 

5. Milk and dairy products

Cow’s milk strengthens bones and teeth, while dairy products, consumed whole, that is, with fat, are a source of vitamin D.

Despite their low intake, regular consumption is very effective. 250 ml of cow’s milk, containing 0-3.25% fat, give 3 g of vitamin D. 

6. Enriched soy beverages 

Enriched with water and protein, a 250 ml glass of any soy drink contains 2,125 g of vitamin D. It should be noted, however, that a natural soy drink does not contain vitamin D. 

In any case, nothing is more straightforward than a daily exposure of 10-15 minutes to the sun, since the diet only partially compensates for the lack of vitamin D. 

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