12 foods rich in vitamin D you should know

Discover the 12 foods rich in vitamin D.

Vitamin D deficiency is a fairly common health problem among the world’s population since most people do not know what foods provide this vitamin.

The recommended daily allowance for vitamin D, according to the Institute of Medicine (IOM), is 400 IU in children and adults between the ages of 1 and 70.

Learn now how to prevent diseases such as cancer, diabetes, and heart attacks with the following article and the list of 12 foods rich in vitamin D.

What is vitamin D?

Vitamin D is a very important micronutrient in our body since it helps to absorb the calcium present, allowing to prevent bone diseases such as osteoporosis and rickets.

Note: It can be obtained through exposure to sunlight and therefore to ultraviolet rays, or ingest through food or a medical supplement, which are usually prescribed for reasons such as lack of access to the sun or any present inconvenience. in the metabolism of the person.

Among the functions of this vitamin, we can highlight its participation in the development of the skeleton, intestinal absorption of phosphorus, regulation of calcium levels in the blood, processes of the immune system, anti-aging capacity, and anti-tumor properties.

To highlight: A deficit of this micronutrient in the body leads to health problems, especially in the bones, so it is necessary to immediately consult a doctor for the use of some alternative treatment and medications.

Otherwise, our cognitive function could be affected by this insufficiency, develop an immune disease and there are also risks of chronic levels in children and adults.

Foods rich in vitamin D

We know that vitamin D can be present in a long list of foods, which facilitates the absorption and fixation of calcium.

It is even so, important to recognize that one of the most important sources of this micronutrient is the exposure of the skin and body to sunlight, thus reducing the existence of any deficiency in the fixation of the vitamin and therefore, the need intake of supplements.

Vitamin D plays a very important role in health, by reducing the risk of developing certain diseases.

Vitamin D deficiency can lead to the development of Crohn’s disease. Therefore, below we will break down a list of 12 foods that contain vitamin D that we can add to our diet.

1. Cod liver oil

Amount of vitamin D:

1350 IU / tablespoon = 338% of the RDA (recommended daily allowance)

Information:

Cod liver oil is obtained, as its name suggests, from the liver of cod. It is a very powerful vitamin supplement that not only provides you with a very high amount of vitamin D but also omega 3 and vitamin A (1) :

• Omega 3: 7 times the RDA / tablespoon

• Vitamin A: 2 times the RDA / tablespoon

Optimal consumption of omega 3 is associated with better neurological health, improved brain function, and a decrease in various diseases such as dementia or depression, among others. (2)

Note: Vitamin A is important for development and growth, immune system function, and vision. (3)

2. Herring

Amount of vitamin D:

1628 IU / 100 g = 407% of the RDA

Information:

Herring is a blue (fatty) fish that offers a wide variety of forms of consumption depending on the country where it is prepared: smoked, fried, pickled, raw, fermented, etc.

Being a fish, herring is a very good source of protein that gives you 33 g / 100 g and provides you with almost 5 times the RDA of omega 3 and 4 times that of vitamin B12. (4)

It is important to note that vitamin B12 deficiency causes weakness and tiredness, impairs brain functions, increases the risk of neurological disorders, etc. (5) It also contains considerable amounts of selenium, phosphorus, and vitamin B6.

3. Catfish

Amount of vitamin D:

795 IU / fillet = 199% of the CDR

Information:

The catfish or catfish is a species of fish present in many regions of the world.

It is very rich in protein (26 g / 100 g), vitamin B12, phosphorus, and selenium and also contains more than twice the RDA of omega 3 fatty acids (6).

Ideal for people who follow a low sodium diet: it only contains 3% of the RDA.

4. Oysters

Amount of vitamin D:

320 IU / 100 g = 80% of the RDA

Information:

Oysters are a type of mollusk that is highly valued for their high nutritional value.

They can be consumed both raw and cooked, but when raw, the level of nutrients remains higher: they have more than 6 times the RDA of zinc, 3 times that of vitamin B12, and 2 times the RDA of copper and omega 3 fats. (7)

Having low levels of zinc negatively affects the immune system, increases the risk of diarrhea, hair loss, impotence, and damages eyesight, among many other symptoms.

5. Sockeye salmon

Amount of vitamin D:

840 IU / 100 g = 210% of the RDA

Information:

Sockeye salmon is a very healthy kind of fish. A 100 g serving of sockeye salmon provides you with 21 g of protein, 80% of the RDA for vitamin B12, and significant amounts of selenium and phosphorus. (8)

But in addition to all these nutrients, sockeye salmon is also very rich in omega 3, providing you with almost 4 times the RDA.

According to several studies, the consumption of salmon is associated with a lower risk of heart disease, depression, and dementia. (9)

6. Mackerel

Amount of vitamin D:

360 IU / 100 g = 90% of the RDA

Information:

Mackerel is another type of fatty fish, commonly marketed and consumed pickled and canned.

It is very rich in protein and contains 145% of the RDA of vitamin B12, a vitamin that participates in the formation of red blood cells and the maintenance and functioning of the nervous system and brain. (10)

Due to its status as a fatty fish, mackerel is also very rich in healthy omega 3 fatty acids, very important for keeping the brain and eyes healthy: it has more than 7 times the RDA of omega 3.

7. Eggs

Amount of vitamin D:

218 IU per 100 grams of raw egg yolk 54.5 % of the RDA

87 IU per 100 grams of cooked egg 21.75 % of the RDI

Information:

In the consumption of vitamin D considering eggs as a source, they must take into consideration that it is necessary to consume it whole for the contribution to be significant.

The fat in the yolk is where there is a higher concentration because it is where vitamin D is diluted.

They are also rich in protein but should be consumed in moderation to avoid altering our cholesterol and triglyceride values.

8. Milk

Amount of vitamin D:

5 to 40 IU per 100 grams of raw milk with fat. 10 % of the CDR

1 IU per 100 grams of raw milk with 1% fat. 0.25  % of the CDR

20 IU per 100 grams of powdered milk. 5 % of the CDR

Information:

Milk is one of the foods that contain small levels of vitamin D, except when the presentation is pulverized.

It is important to note that breast milk has at least 20 times more concentration of these micronutrients, thus allowing it to meet the requirements of newborn children, and it is for this reason that supplementary formulas highlight the presence of the enrichment of this component.

9. Cheese

Amount of vitamin D:

24 IU for every 100 grams of cheddar cheese. 6  % of the CDR

27 IU for every 100 grams of fresh cheese. 6.75  % of the CDR

Information:

Dairy products as we have been seeing are not rich in levels or values of vitamin D within their composition, so they are usually enriched to compensate for this characteristic.

It is even possible to mention that to obtain 100% of the RDA of vitamin D in our body, one and a half kilograms of cheese must be consumed.

10. Oatmeal bars

Amount of vitamin D:

14 IU per 100 grams oats. 3.5  % of the CDR

Information:

The oatmeal for making the bars is usually a product fortified with vitamin D thanks to its versatile consumption and nutritional properties that its nature confers.

It favors the metabolism and the absorption of certain components, in addition to benefiting the digestive process and reducing the risk of stomach problems or infections.

11. Mushrooms

Amount of vitamin D:

8 IU per 100 grams of boiled mushrooms  2 % of the RDA

7 IU per 100 grams of raw mushrooms  1.75  % of the RDI

Information:

Studies show that mushrooms are effective in increasing activity levels of vitamin D, especially in deficient adults.

It is also a simple and profitable way to consume an important source of vitamins and minerals, with an important contribution of protein and calories.

12. Fortified soy milk

Amount of vitamin D:

114 IU / cup = 29% of the RDA

Information:

Soy milk is a 100% vegetarian drink rich in protein and numerous vitamins and minerals:

• Vitamin B12: 44% of the RDA.

• Vitamin B3: 40% of the RDA.

• Vitamin B2: 28% of the RDA.

• Vitamin B6: 28% of the RDA.

• Vitamin E: 31% of the RDA.

• Vitamin C: 29% of the RDA.

• Vitamin A: 19% of the RDA.

• Calcium: 34% of the RDA.

• Copper: 15% of the RDA.

If you suffer from a deficiency, soy milk can help you increase the levels of practically almost all the vitamins that your body needs.