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Vitamin D affects several body functions, including bone health. Studies have shown that low levels of vitamin D can be a risk factor for autoimmune diseases. Our body produces vitamin D by exposing the body to sunlight. However, it is difficult to sufficiently supplement vitamin D with these methods.
As a result, Healthline gained attention by introducing seven vitamin D-rich foods.
1. Fatty fish
Salmon is an oily fish and an excellent source of vitamin D. Wild salmon usually contains more vitamin D than farmed salmon, but both are good sources of vitamin D. Farmed salmon is known to contain approximately 66% vitamin D and wild salmon contains up to 160% vitamin D per 100g of salmon. Oily fish such as halibut and mackerel can also be excellent sources of vitamin D.
2. Herring and sardines
Herring is one of the fish consumed worldwide and is eaten smoked or pickled. This small fish is also an excellent source of vitamin D. One serving (100 g) of herring contains 124 IU of vitamin D. Canned sardines are also a good source of vitamin D. It contains 193 IU of vitamin D per serving ( 100 g). In other words, you can reach 24% of the recommended daily amount.
3. Cod Liver Oil (Cordon River Oil)
If you don’t like fish, another option is to take cod liver oil (cord river oil). Cod liver oil (Cord River oil) contains 450 IU of vitamin D per teaspoon (4.9 ml). This figure corresponds to 56% of the recommended daily amount. In fact, it has been used for many years to treat vitamin D deficiency and has also been used as part of the treatment of rickets, psoriasis and tuberculosis. It is also rich in other nutrients such as vitamin A and omega-3 fatty acids.
4. Canned tuna
Canned tuna is enjoyed by many people for its taste and ease of preservation. Furthermore, each portion of braised whole tuna contains 269 IU of vitamin D. However, to prevent mercury, present in many types of fish, from accumulating in the body, it is better to choose light tuna as much as possible and consume it less than once. once a week.
5. Egg yolk
Most of the egg proteins are contained in the egg white, while the fats, vitamins and minerals are contained in the yolk. The yolk of one large egg contains 37 IU of vitamin D, or 5% of the daily value. However, eggs from chickens raised free-range or fed vitamin D-rich feed are known to contain significantly more vitamin D.
6. Mushrooms
Mushrooms produce vitamin D2 when exposed to ultraviolet rays, and animals produce vitamin D3. Vitamin D2 helps increase blood levels of vitamin D, but may not be as effective as vitamin D3. Usually, only wild mushrooms or those treated with UV light are good sources of vitamin D.
7. Foods enriched with vitamin D
If you are vegetarian or don’t like fish, natural sources of vitamin D are limited. Foods that are good to eat during this time include milk, soy milk, orange juice, cereal, oatmeal, etc. However, since vitamin D content can vary greatly, you should check the list of food ingredients before consumption. If it is not enriched with vitamin D, it cannot be a good source.
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