In one of the last posts we talked about the importance of maintaining good levels of vitamin D and its relationship with the bone skeleton. As we have seen, a correct intake of this vitamin can be crucial when it comes to prevent diseases such as rickets or osteoporosis.
Taking care of our bones is essential for our daily life, and for our future. Helping us with a varied diet that invites us to take foods rich in vitamin D will faithfully help us in our purpose: Top 9 foods rich in Vitamin D.
List of foods rich in Vitamin D
- cod liver oil: it is a vitamin supplement with a high contribution not only of vitamin D, with 2,300 IU/ 100gbut also of Omega 3 and vitamin A. A simple tablespoon of this oil covers the daily needs of vitamin D that we need.
Raw fish (smoked or salted) and preserved in oil are higher carriers of vitamin D
Canned tuna, herring and mackerel have similar values, somewhat lower, but also with very good amounts of vitamin D
sardines: as in the previous case, sardines in olive oil are the ones that provide the greatest amounts of vitamin D, 272 IU (about 4.8 micrograms) per 100galthough the natural product is also a good source, not only of this vitamin, but also of protein and Omega 3.
Try making your own canned fish cakes or this delicious Norwegian salted herring salad.oysters: mollusk that we have already included in other previous “Tops” for being the star of foods rich in zinc, and we are including it again today because oysters, although we do not eat them too often…, are also a great source of vitamin D: 269 IU/ 100g.
Dairy products: such as cheeses, yogurts and milk, especially soy or enriched varieties, are among our top foods rich in vitamin D, contributing up to 12IU/ 100g. Take advantage and add calcium to your dishes.
Try to take it beyond dessert and use it for sauces like in this lean lamb recipe or in these chicken drumsticks with yogurt.mushrooms and mushrooms: to include even more variety in today’s top, we suggest the consumption of this type of food that always generates a good supply of vitamin D. Specifically, a 100g serving of chanterelle mushrooms (Cantharellus cibarius) provide 100 IU.
Do not miss all these alternatives to include mushrooms and mushrooms in your dishes.
Eggs: star food that cannot be missing in any balanced diet. We have spoken on other occasions about the benefits of the egg and this time we do so to include it in our top list of foods rich in vitamin D with a contribution of 25 IU/ 100g (10% of the RDA).
single lightA: I know that it is not a food, but it is essential to include it in our list today because the sun’s rays are, in addition to food, the other source of vitamin D. In fact, just 15 minutes in the sun, three times a week, can ensure a minimum of vitamin D.
Do you still think that it is not enough to include it in our list?
Images |Unsplash and Direct to the Palate
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