Vitamin d rich source
The vitamin D is soluble in fat reserves of the body and helps absorb valuable dietary calcium to help bones. Besides, it seems to be beneficial in cases of arthritis, dermatological problems such as psoriasis, digestive problems such as inflammatory bowel disease. It is also involved in the prevention of diabetes, cardiovascular diseases, and certain cancers, among others. Some of these foods are not fundamentally part of our usual diet, which explains, beyond the lack of sunlight, the frequent deficiencies in vitamin D. Most of them are fatty fish and oils.
- Cod liver oil. With 250 µg of vitamin D per 100 g (or 10 cl), it is the champion in all categories. If its particular taste bothers you, it can be ingested in capsule form. Generally speaking, all fish oils – as well as olive oil – are beneficial. Calf liver is also rich in vitamin D.
- Herring. This cold sea fish is an excellent source of vitamin D: per 100 g, it contains between 13 and 22 µg. This variation is due to the different possible preparation methods. For a good preservation of the vitamin D content, prefer smoked, grilled or marinated herring.
- Mackerel. With an average content of 13 µg per 100 g, mackerel – which is chosen rather fried – is a source of vitamin D that should not be neglected.
- Sardines. They contain around 12 µg of vitamin D per 100 g. Grilled sardines or sardines in oil are the most beneficial for a significant intake of vitamin D.
- Salmon/trout. These two fatty fish contain on average 10 µg of vitamin D per 100 g. To keep the maximum vitamin D content, prefer steaming for salmon and baking for trout.
- Canned tuna. Its vitamin D content is approximately 7 µg per 100 g. Raw tuna is just as rich.
- Dark chocolate. It contains approximately 5 µg of vitamin D per 100g. For optimal vitamin D content, choose dark chocolate made with at least 40% cocoa.
- Milk. Essential for its calcium intake, milk is also rich in vitamin D, with 3.70 µg for a 250 ml glass. The whole cow’s milk is the most beneficial.
- Eggs. Vitamin D is mainly concentrated in raw egg yolk: 3.25 µg per 100 g.
- Mushrooms. With 1.18 µg of vitamin D per 100g, cooked button mushrooms provide a significant contribution of vitamin D while filling up with minerals and vitamin B.
We know our organism capable of synthesizing vitamin D on its own if it is sufficiently exposed to the sun: under the action of UVB radiation, it transforms a derivative of cholesterol into vitamin D. But during this period of confinement, only those who have a well-oriented garden or balcony can enjoy daily sun exposure. It is therefore important to focus on food sources of vitamin D. Find out which ones in this slideshow.