Vitamin D is an essential nutritional substance in the body, especially for the immune system and defenses against bacteria, viruses and other pathogenic microorganisms.
As it is an important nutrient, in this article we will study what vitamin D is for , what are the 10 foods rich in this type of vitamin and the amount they contain.
What is vitamin D?
Vitamin D is a nutrient with essential functions for the tissues of the body and its functions, especially for the bones and to strengthen the nerves of the organism , it is also obtained in the form of vitamin D supplements.
On the other hand, vitamin D is also obtained naturally in the body, only with moderate exposure to sunlight , which is why it is called the sunlight vitamin and is a stimulant of hormones in the body.
Note: One study mentions that: “Together with the mineral calcium , vitamin D helps prevent osteoporosis , a disease that causes bones to become thinner and weaker when there is a deficiency of vitamin D. ” (1)
What foods are rich in vitamin D?
As vitamin D is a necessary substance, there are several highly recommended foods for the human diet according to nutritionists, although very few have vitamin D naturally. That is why we will teach you the foods rich in vitamin D:
1. Salmon
Salmon is an oily fish rich in vitamins , especially vitamin D. It has 526 IU amount of vitamin D per 100 grams, which can greatly lower lipids such as LDL cholesterol .
In this sense, for the consumption of salmon to be better used, it can be prepared on the grill or in the oven and the recommended amount is one serving per day, necessary to provide all the nutrients in its composition, specifically vitamin D .
To highlight: A file mentions that: “Data estimate that a serving of salmon covers 71% and 23% respectively of the recommended intakes of vitamin D” . (two)
2. Sardines
Fresh sardines are a great source of vitamin D and other essential nutrients. The amount of vitamin D in its composition is 7 to 8 mg and they can be consumed alone in a 150 g serving per day, being beneficial in preventing the risk of cardiovascular disease and vitamin D deficiency.
3. Dairy
Dairy products are great natural sources of vitamin D, contributing to body growth and development, avoiding vitamin D deficiency.
You should know: Combining milk, natural yogurt and cheese, a proportion of 42 IU of vitamin D is estimated for every 100 g of dairy , at the same time that they can be consumed together at breakfast, with levels of a maximum of 4 servings up to date.
4. Egg
The egg is one of the foods that contain vitamin D, whose consumption should not exceed 7 eggs a week .
In this sense, chicken egg yolks, depending on the exposure they have had to the sun , usually have between 70 and 87 IU of vitamin D, providing good levels of protein to the body.
Note: A study mentions that: “Eggs are a source of vitamin A ( 100 g of the edible part provide 28.4% of the recommended daily amount) and vitamin D (36%)” . (3)
5. Almonds
Almonds are the best vitamin D nuts , especially in the almond milk product that even smoothies are made with .
To highlight: Almond milk is one of the most popular vegetable milks and contains 2.60 micrograms of vitamin D , ideal for preventing osteoporosis. It is recommended that it be consumed at the end of exercises for muscle recovery .
6. Cod liver oil
Cod liver oil is a great source of vitamin D and omega 3 acids . It is an oil from cod fish, with a huge portion of 10,000 IU of vitamin D per 100 g, being special for treating arthritis and vision problems.
Note: A daily consumption of 5 ml of cod liver oil is recommended , which can be incorporated into food preparation.
7. Beef liver
Beef liver is considered a superfood, due to its abundance of vitamin D from animal sources.
Important: Liver is estimated to contain a minimum of 1.1 micrograms of vitamin D , which is essential for the immune system and strong eye health.
On the other hand, beef liver should be consumed once a week between 100 and 200 g of this type of meat, accompanied by healthy foods such as rice or vegetables with vitamin D.
8. Avocado
Avocado is one of the best fruits with vitamin D. It is estimated that it contains 4.5 micrograms of this vitamin , being beneficial for combating free radicals and reducing the appearance of cardiovascular diseases.
To highlight: The avocado or palta can be consumed cut and only approximately 50 g per day .
9. Mushrooms
Fungi , such as mushrooms , contain certain levels of vitamin D , which is also essential to combat toxic agents.
In fact, it is estimated that its content is 7 IU of vitamin D per 100 grams of consumption, in this sense it is recommended to put them in the sun before cooking them , so that the ultraviolet rays of the sun transform the vitamin D and consumption is recommended between 3 and 100 g per day.
10. Soy
Finally, soybeans also work as a vitamin D-rich food . In this sense, vitamin D is abundant in products such as soy milk and it is recommended that it not go through refined processes, since this destroys the nutrients of soybeans, and its consumption should not exceed 50 g per day , to maintain a considerable level of diet.
Key Findings
- Vitamin D is an essential nutrient for the nervous system that is also available in the form of vitamin D supplements.
- Vitamin D is found in abundance in nuts such as almonds .
- It is also consumable in oily fish such as salmon and sardines.
- In addition, vitamin D is found in dairy products such as milk and its derivatives .
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.