Vitamin D plays a huge role in the body, regulating the metabolism of phosphorus and calcium supplied with food, affects cell growth, neuromuscular transmission, and the immune system. Therefore, it is so important to replenish his level in time. For example, eating right. Let’s find out which foods can help replenish vitamin D stores in the body.
What foods contain more vitamin D
- The most generous source of the sunshine vitamin is briskly moving its fins, frolicking in the rivers and seas. The champion in vitamin D content is wild salmon. 100 g of wild salmon contains 247% of the daily intake of the vitamin. Please note that salmon should be wild, not farmed – the latter is weak in vitamin D, it contains only 63% (100-250 IU) of the norm per 100 grams.
- In second place is herring – a fish that is available anytime, anywhere. And it costs significantly less than untamed salmon. 100 grams of fresh Atlantic herring contains about 1600 IU, which is almost 4 times higher than the daily requirement. Don’t like fresh herring? Not a problem – add pickled to lunch, it will contain 680 IU per 100 grams, which is 170% of the daily intake. But don’t get carried away – pickled herring is high in sodium, and excess sodium in the diet is linked to a host of cardiovascular and other diseases
- The third place on the solar pedestal is taken by a product that many people (literally) do not tolerate, but in vain. Cod liver oil contains vitamin D in high dosages. Just one teaspoon of oil contains 450 IU of the nutrient. Cod liver oil also contains omega-3 acids, which are responsible for the health of the heart, blood vessels, and brain.
- And finally, the gourmet option is oysters. Yes, we do not eat them every day, and some have never tried them at all, but, you see, it’s worth starting sometime. Indeed, these low-calorie shellfish contain a lot of nutrients and vitamin D. A couple of oysters contain 80% of the daily value of vitamin D, as well as other vitamins and trace elements.
Animal and Plant Source
Luckily for those who don’t like fish, vitamin D can be found in other foods as well.
- From the river, we will move to a beautiful forest. And then all the attention is under your feet. Look carefully for mushrooms, because in them, under the influence of sunlight, there is an active synthesis of vitamin D (446 IU per 100 g). But champignons or oyster mushrooms bought in a supermarket, despite the fact that they are the easiest to cook, alas, contain almost no vitamin – they grow in greenhouses, they do not receive natural ultraviolet radiation, therefore the level of vitamin D in them is only from 10 to 100 ME in 100 grams – about 25% of the daily value.
- In addition to the hat maker, vitamin D can be found in dairy products and egg yolk. Just keep in mind that natural milk itself contains a very small amount of vitamin D – only 2 IU per 100 grams. Therefore, carefully study the labels – many manufacturers produce milk fortified with vitamin D. In it, the micronutrient dose ranges from 80 to 100 IU (about 30% of the daily value). Vitamin D is also found in sour cream – about 50 IU per 100 grams. But sour cream is rich in saturated fat, and its consumption is generally limited due to its high-fat content
- In chicken eggs, vitamin D levels vary significantly depending on the conditions in which the bird was raised. Everything is like with mushrooms – if the chicken was sitting in a dark and cramped chicken coop, then the eggs in the vitamin will be three to four times less than in those that were demolished by laying hens satisfied with life, warming their feathers in the sun. In general, one-yolk contains from 18 to 39 IU.