Top 10 Foods Highest in Vitamin D
10 Healthy Foods That Are High in Vitamin D
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| Top 10 Foods Highest in Vitamin D - 10 Healthy Foods That Are High in Vitamin D |
Vitamin D, which is mainly produced under the effect of the sun, is highly essential for the proper functioning of our body. However, the deficiencies are quite frequent when sunshine is lacking. What if our diet had a role to play? Dr. Pierre Nys, endocrinologist-nutritionist, lists the foods that are the richest in vitamin D to replenish our energy.
What is Vitamin D for?
Vitamin D also called "vitamin of the sun", is essentially synthesized under the action of the ultraviolet B (UVB) of the sun captured by our skin. Vitamin D is likely more similar to the action of a hormone. As a matter of fact, it has the main function of facilitating the absorption of calcium and phosphorus at the digestive level. In addition to this, it helps to fix calcium on the bones.
What are its benefits?
Vitamin D improves our general state. It has got a bone, cellular, muscular and cardiovascular effect. It also boosts the immune system and helps reduce the state of chronic fatigue.
What are the effects of vitamin D deficiency?
According to a report by the French Academy of Medicine (AMF), nearly 80% of the Western population is deficient in vitamin D. Several scientific studies have shown that vitamin D deficiency has visible effects on health; such as: an increased risk of cancer (mainly breast cancer and colorectal cancer), depression, high blood pressure, osteoporosis, complications during pregnancy or falls in the elderly, to name only a few.
Exposure (moderate) to the sun is the best way to avoid deficiencies; unfortunately, we do not always have the possibility (lack of sunshine, indoor work, etc.). Before supplementing, it is possible to draw vitamin D in the diet.
10 foods rich in vitamin D
Some of these foods are not fundamentally part of our regular diet, which explains the frequent deficiency in vitamin D; beyond the lack of sunshine. It is mostly fatty fish and oils.
In France, the daily recommended dietary intakes (ANC) of vitamin D are 5 μg (micrograms) for adults. However, the French Academy of Medicine has recently indicated that the recommended intakes are underestimated and that they would be more around 30 μg per day.
1. Cod liver oil. With 250 μg of vitamin D for 100 g (or 10 cl), it is the champion in any category. If its particular taste disturbs you, it is possible to ingest it in the form of capsules. In general, all fish oils, as well as olive oil, are beneficial. Calf's liver is also rich in vitamin D.
2. Herring. This cold sea fish is truly an excellent source of vitamin D. It contains between 13 and 22 μg for 100 g. This variation is due to the different possible methods of preparation. For good preservation of the vitamin D content, it is preferred to consume it smoked, grilled or marinated.
3. Mackerel. With an average content of 13 μg per 100 g, fried mackerel is a source of vitamin D not to be overlooked.
4. Sardines. They contain about 12 μg of vitamin D per 100 g. Oil or grilled sardines are the most beneficial for a significant intake of vitamin D.
5. Salmon/trout. These two oily fish contain on average 10 μg of vitamin D per 100 g. To keep the maximum vitamin D content, steam is better for salmon and oven for trout.
6. Canned tuna. Its vitamin D content is about 7 μg per 100 g. Raw tuna is the richest.
7. Dark chocolate. It contains about 5 μg of vitamin D per 100g. For an optimal vitamin D content, choose dark chocolate composed of at least 40% cocoa.
8. The milk. In addition to its essential calcium intake, milk is rich in vitamin D, with 3.70 μg for a glass of 250 ml. Whole cow's milk is the most beneficial.
9. The eggs. Vitamin D is mainly concentrated in raw egg yolk, with 3.25 μg per 100 g.
10. The mushrooms. With 1,18 μg of vitamin D per 100g, cooked mushrooms allow a non- negligible contribution of vitamin D while filling up with minerals and vitamin B.