Vitamin D is an important nutrient in keeping bones strong, increase calcium absorption. A lack of this vitamin can lead to rickets, bone failure to develop normally, a weakened immune system, an increased risk of cancer, poor hair growth, osteoporosis, and muscle weakness.
A large part of the body’s vitamin D is synthesized from sunlight. Sunbathing is a good way to get enough this type of vitamin. However, not everyone has time to sunbathe. During the COVID-19 epidemic, staying at home for a long time easily leads to vitamin D deficiency. Some of the following vitamin D-rich foods are good for the body, helping to strengthen bones during the epidemic season.
The recommended daily value of vitamin D (DV) is 800 IU (20 mcg) from food. However, for people who are not regularly exposed to sunlight, the need for this vitamin is likely to be closer to 1,000 IU (25 mcg) per day.
Therefore, it is important to know which foods are high in vitamin D. Besides the synthesis of vitamin from sunlight, check out the list of vitamin D-rich foods below to add to your daily menu.
1. Egg Yolk
Whole eggs are a good source of vitamin D and are also a great nutritious food. While most of the protein in eggs is found in the white, fats, vitamins and minerals are found mainly in the yolk.
The average egg yolk contains 37 IU, or 5% of the DV (recommended daily value). This vitamin content in egg yolk depends on the degree of sun exposure and the vitamin D content in the chicken feed. When fed the same feed, chickens raised outdoors will produce eggs with 3–4 times.
If eggs are fed vitamin D rich foods, there can be up to 6,000 IU per yolk. That’s a whopping 7 times the DV. Therefore, Experts encourage families to choose eggs in the menu to supplement each member’s daily.
However, egg yolks should not be used daily, which can cause indigestion and excess substances.
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As a well-known source of vitamins, salmon also contains significant levels of them. In 1/3 ounce of cooked salmon, you’ve provided your body with 120% of vitamin D. This fish is also a great source of nutrients when it comes to niacin, thiamin, vitamins, omega fatty acids- 3,… . Besides, it is impossible not to mention the minerals including selenium and phosphorus that salmon brings through each of your meals.
Note that wild and farmed salmon can make a huge nutritional difference.
On average, wild-caught salmon provides 988 IU per 100-gram serving (124% DV). However, farmed salmon contains less than that amount. A 100-gram serving of farm-raised Atlantic salmon contains 526 IU of this vitamin , or 66% of the DV.
In addition to providing vitamin D, the Omega 3 content in salmon helps fight heart disease.
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3. Cod Liver Oil
Cod liver oil is a highly concentrated, nutrient-rich oil extracted from the livers of several varieties of cod.
Cod liver oil is a popular supplemental source of this vitamin. If you don’t like eating fish, taking cod liver oil could be the key to getting a great dose of vitamin D. Amazingly, just one teaspoon of cod liver oil (4.9 ml) can contain up to 448 IU. For this reason, it has long been used to prevent and treat deficiency of vitamin D in children.
A Norwegian study has shown that taking cod liver oil within the first year of life can reduce the risk of type 1 diabetes. This beneficial effect is attributed to the high vitamin D content in fish oil. Cod liver oil is rich in omega-3 fatty acids, which are believed to reduce symptoms of depression.
This fish oil has the ability to improve the condition of the heart and cardiovascular system. Furthermore, it aids in enhancing the activity of muscles and the elasticity of blood vessels. Studies have shown that cod liver oil helps reduce high cholesterol in the blood and thins the blood, thereby reducing the risk of clogged arteries.
4. Herring and Sardines
Herring is a fairly common fish in many countries around the world. People can make them into many different dishes. Although it is a small fish, it is rich in nutrients and contains a lot of vitamin D.
Herring is one of the best food sources of vitamin D. This small fish can be cooked from fresh, canned, smoked fish meat. Fresh Atlantic herring provides 216 IU per 100-gram serving (27% DV).
If you don’t like eating fresh fish, pickled herring is also a good source of vitamin D. It provides 112 IU per 100-gram serving (14% DV). However, pickled herring also contains a high amount of sodium, which is dangerous for those who eat too much.
Canned sardines are also a good source of this vitamin. One can of sardines contains up to 177 IU, or 22% of the DV.
In addition to herring, sardines and some other fatty fish like tuna, mackerel are also good sources of vitamin D that you need to add it regulary.
In 100 grams of oysters contains 320 IU, 6 medium-sized oysters provide 269 IU. In addition, this type of seafood also has essential nutrients for the body such as vitamin B12, zinc, iron, manganese, selenium and copper. However, oysters are high in cholesterol, so people with heart disease or stroke should only eat them in moderation.
Oysters contain a lot of this type of vitamin which is very good for the health of people with osteoarthritis, but patients with high blood pressure or dyslipidemia should consider when using it.
In the list of foods rich in vitamin D, it is impossible not to mention crustaceans like shrimp. Shrimp is very familiar in daily meals and is not difficult to prepare. One ounce of shrimp contains 11% of vitamin D and D3. Shrimps are very low in fat but they still contain a good amount of vitamin D with 152 IU per serving. In addition, shrimp is also rich in omega-3 fatty acids.
Adding supplement every day will help a lot for the metabolism of calcium, support strong bones and prevent the movement of the disease more severe osteoarthritis in the elderly.
Cow’s milk provides a wide range of nutrients including calcium, phosphorus and riboflavin. Besides the above nutrients, cow’s milk is also an excellent source of vitamin D for the body. 237ml of cow’s milk contains about 115–130 IU.
However, not all cow’s milk around the world (or even within a country) is fortified. You should always check nutrition labels before proceeding to purchase them.
Soy milk: Vegetarians are often at risk of vitamin D deficiency. Therefore, they often supplement with soy milk to reduce this risk. In 237 ml cup of soy milk will have between 99 and 119 IU of vitamin D.
Milk is considered one of the best sources of vitamin D. A glass of milk contains a lot of nutrients needed by the body. Researchers have shown that it found in milk has anti-aging properties, so add milk to your daily menu.
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There are many vitamin D-fortified options on this list, but that doesn’t make them any less important. Yogurt is often fortified with vitamin D to help us reach our recommended daily levels.
Normally, a 170g box of yogurt meets 20% of daily needs. One box of yogurt will have about 80 IU of vitamin D. Whether you prefer whole milk or skim milk, it can still be this vitamin supplement option. Just watch out for added sugars and choose plain yogurt over flavored yogurt.
9. Canned Tuna
Canned tuna is an extremely popular source of vitamins. They’re easy to store and prepare, have a long shelf life, and provide all the protein, niacin, and vitamin K needed by athletes.
Each serving of canned tuna (100g) provides 6.7mcg of vitamin D for the body. You should pay attention to choose tuna with low mercury content, low in chemicals to avoid bad effects on the body. At the same time, only about 170g of canned tuna should be eaten per week.
Mushrooms are the only plant-based source of vitamin D. Like humans, fungi can synthesize this vitamin when exposed to UV light. Among them, the white button mushroom has the highest vitamin content (27 IU in 100g). Not only that, mushrooms also provide vitamin B5 (pantothenic acid) and copper.
However, fungi produce vitamin D2, while animals produce vitamin D3. Although vitamin D2 helps increase blood levels of vitamin D, it may not be as effective as vitamin D3. Even so, some wild mushrooms provide up to 2,300 IU per 100-gram serving. This is almost three times the DV.
In addition to containing few calories, mushrooms are also a favorite food for many people thanks to their taste, shape and a large amount of nutrients, especially vitamin D. Mushrooms have the ability to lower blood pressure, help lose weight, control control migraines, and maintain metabolism.
11. Orange Juice
If you do not like to drink milk, you can choose orange juice to supplement vitamin D for the body. One 237 ml cup of orange juice contains about 142 IU.
It is a very good source of additional vitamins. Not all brands of orange juice are fortified with vitamin D, but those that do do provide about 34% of the daily serving in one cup. You should drink fresh orange juice, rich in vitamin D which is very good for health. Orange juice is also a good source of potassium and a great source of vitamin C, so it’s a great addition to your morning smoothie.
Cardiovascular disease is one of the most serious problems, contributing to more than 17 million deaths worldwide each year. Some studies show that consuming orange juice for people with cardiovascular disease can reduce some risk factors for heart disease such as high blood pressure and high cholesterol while helping to keep the heart healthy .
12. Whole Grain Oats
Most whole grain products and oatmeal can be fortified with vitamin D. Along with vitamin D, oats also provide healthful vitamins and minerals. One packet of oatmeal provides 154 IU of vitamin D, up to 26% of the daily value. Be sure to check the nutrition label before buying packaged oatmeal.
Oats are rich in soluble fiber, a nutrient that can reduce the absorption of cholesterol into the bloodstream. From there, the benefits of oats help prevent heart attacks, strokes and cardiovascular diseases.
In addition, the beta-glucan in oats may reduce the risk of coronary heart disease. A recent study shows that fiber-rich foods like oats can help prevent cardiovascular diseases very effectively.
Oats can improve the body’s sensitivity to insulin, a hormone produced by the pancreas that serves many purposes in the body. Regular consumption of oats can lower insulin levels, lower blood sugar, lower and maintain glucose levels and prevent type 2 diabetes.
Vitamin D has always had a certain importance in metabolism, metabolism and protection of the human body. Hopefully with the above information, you already know the foods rich in vitamin D, thereby contributing to improving the health of yourself and your family. Besides, please always update the latest articles on our homepage!.
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