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Best foods rich in vitamin D

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Discover the best foods rich in vitamin D.

Foods rich in vitamin D

The vitamin D plays a vital role in the absorption of calcium and phosphorus in the bones.

This is why a person suffering from vitamin D deficiency can develop certain diseases like rickets or osteomalacia.

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But the lack of vitamin D can also be partly at the origin of asthma, cardiovascular diseases, fibromyalgia …

The sun contributes significantly to the production of vitamin D. It is even considered that only 15 minutes of exposure per day (arms and face) are sufficient to avoid vitamin D deficiency.

However, we can provide vitamin D to our body. by the consumption of certain foods, a very important contribution especially in winter or if you live in an area with little sunshine!

Discover the list of foods rich in vitamin D

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Baked or steamed salmon

Baked or steamed salmon contains 8.7 micrograms of vitamin D per 100g.

Salmon is also rich in protein, Omega 3 and iron.

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Mackerel

Baked mackerel contains 7.72 micrograms of vitamin D, per 100g.

Mackerel is also rich in Omega 3, B vitamins, iron, iodine and selenium.

Canned sardines in oil

Canned sardines in olive oil, drained, contain 10.8 micrograms of vitamin D, per 100g.

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Sardines are also a source of calcium, phosphorus, iron and vitamin D.

Fresh or canned tuna

Fresh or canned tuna contains 6.1 micrograms of vitamin D, per 100g.

Tuna is rich in protein, it is also a source of omega-3, iron and phosphorus.

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Herring

Smoked herring contains 22 micrograms of vitamin D, per 100g.

Herring is a source of vitamin B3, B6 and B12.

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Cooked eel

Cooked eel contains 92 micrograms of vitamin D, per 120g.

Cooked eel is a source of iron, zinc and iodine.

Caviar and fish eggs in general

Caviar contains 6.5 micrograms of vitamin D per 100g.

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Lumpfish eggs contain 2.33 micrograms of vitamin D, per 100g. 

Caviar is rich in Omega 3, it is also a source of protein.

Anchovies

Raw anchovy contains 11 micrograms of vitamin D, per 100g.

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Anchovy is rich in Omega 3, it also contains iron.

Oils made from fish liver

Cod liver oil contains 250 mircrograms of vitamin D per 100g.

Fish liver oil is a source of Vitamin A. It is rich in Omega 3.

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Egg yolk

The raw egg contains 3.25 micrograms of vitamin D, per 100g.

Raw egg is a source of selenium, vitamins B2 and B12.

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Calf’s liver

Calf liver contains 2.5 micrograms of vitamin D per 100g.

Calf liver is very rich in iron. It contains vitamins B2, B3, B5, B6 and B12.

Mushrooms

Mushrooms, all types, raw, contain 0.2 micrograms of vitamin D, per 100g.

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Mushrooms are rich in water and are a source of fiber, phosphorus and potassium.

Oysters

The raw oyster contains less than 0.5 microgram of vitamin D, per 100g.

The oyster is a source of phosphorus, selenium and iron.

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Cheese

Mozzarella: 0.16 micrograms of vitamin D per 100g

Brie: 0.2 micrograms of vitamin D per 100g

Cheddar: 0.18 micrograms of vitamin D per 100g 

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Gruyere: 0.25 micrograms of vitamin D per 100g

Gorgonzola : 0.24 micrograms of vitamin D per 100g

Munster: 0.575 micrograms of vitamin D per 100g 

Cheese contains sources of protein, calcium and vitamin A. It also helps prevent certain cancers.

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Butter

Semi-salted butter contains 1.13 micrograms of vitamin D per 100g.

Butter is high in calories, it is a source of cholesterol and keeps the skin healthy.

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Milk

Cow’s milk contains 0.375 micrograms of vitamin D per 250ml.

Milk is a source of calcium, phosphorus and vitamin B2.

Plain yogurts

Plain whole milk yogurt contains 0.6 micrograms of vitamin D per 100g.

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Plain yogurt is rich in lactic acid bacteria, it is a source of calcium and group B vitamins. It contributes to intestinal well-being.

Participates in intestinal well-being.

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