6 Healthy Foods High in Vitamin D
Vitamin D is an essential contribution to our body. It contributes to healthy bones and muscles, prevents many diseases, such as cardiovascular ones and certain cancers, and benefits the kidney, as well as the immune system. Its deficiency can cause serious health consequences. Although this vitamin is produced naturally by the skin under sun exposure, it can also be drawn from certain foods.
1. Cod liver oil
Despite its unpleasant taste, cod liver oil is renowned for its quality and nutritional value. It can be ingested as a capsule or you can find canned cod liver in some supermarkets. It is a fatty acid that supports the cardiovascular system and stimulates memory. It should be noted that 10 cl of cod liver oil is equivalent to 250 g of vitamin D, and the daily requirement for vitamin D for a person from 1 to 70 years is 15 g.
2. Fatty fish: salmon, trout...
These fish provide valuable vitamin D intake without the need to consume much. Indeed, eating fatty fish once a week would suffice to take advantage of all the benefits that these foods provide for your cardiovascular health. It is recommended to bake or grill them. It should be noted that 100 g of salmon contains between 6 and 23 g of vitamin D, and 100 g of baked trout contains 11 g of vitamin D.
3. Animal livers
For those who do not like fish, the liver is a very good alternative, since it is the natural storage place for vitamin D. Veal liver is more advised, as it is tender and more flavorful and because a serving of 100 g already guarantees 2.5 g of vitamin D.
4. The egg yolk
It is a great food rich in vitamin D. 100 g of raw egg yolk provides 2 to 3.2 g of vitamin D. It is better to consume, on average, 4 eggs per week, as only one would not be enough to fulfill the required amount.
5. Milk and dairy products
Cow's milk strengthens the bones and teeth, while dairy products, consumed whole, that is, with fat, are a source of vitamin D. Despite their low intake, regular consumption is very effective. 250 ml of cow's milk, containing 0 to 3.25% fat, yields 3 g of vitamin D.
6. Enriched soy beverages
Enriched with water and protein, a 250 ml glass of any soy beverage contains 2.125 g of vitamin D. It should be noted, however, that a natural soy beverage does not contain vitamin D.
In any case, nothing is simpler than a 10-to-15-minute daily sun exposure, because the diet only partly compensates for the lack of vitamin D.
In conclusion, the importance of vitamin D for maintaining a robust and healthy body cannot be overstated. From fortifying bones and teeth to supporting the cardiovascular and immune systems, this vital nutrient plays a crucial role. While sun exposure is a natural way to boost vitamin D levels, incorporating foods such as cod liver oil, fatty fish, animal livers, egg yolks, milk, and enriched soy beverages into your diet can complement and partly compensate for the lack of vitamin D. Emphasizing these nutritional sources is especially beneficial for those with limited access to sunlight or dietary restrictions. As with all dietary changes, consultation with a healthcare provider is recommended to ensure that these foods align with individual health needs and goals.
