THE 15 FOODS RICHEST IN VITAMIN D (NATURAL) - NUTRITION - 2024

Knowing about foods rich in vitamin D is essential to improve bone and skin health and to maintain a strong immune system, among other functions. Some of the foods that you can consume with this vitamin are salmon, sardines, oysters, milk or salami.

Vitamin D is a fat soluble vitamin that is different from the other vitamins in that it is mainly synthesized from sunlight and it is even possible to obtain more than we need through this medium. It is more than a vitamin, as it acts as a pre-hormone, balancing the hormonal environment and regulating immune function.

Most foods, unless fortified, are poor sources of vitamin D. Only a small amount of foods are rich in vitamin D, of which we can choose to add to our diet on a daily basis.

A vitamin D deficiency can lead to a decrease in bone density in the bones called osteomalacia or a bone abnormality called rickets.

Some of the major symptoms of vitamin D deficiency include a weakened immune system, seasonal depression, autoimmune disease, cancer, weak bones (osteopenia), eczema, psoriasis, or dementia.

People most prone to a vitamin D deficiency are those who live in northern regions with little sun exposure, people with darker skin, people who follow a low-fat diet, and those who take steroids and medications for weightloss.

Vitamin D also helps with cell replication and may play a role in the development of autoimmune diseases. The RDA for vitamin D is 600 IU / day and the daily value is 400 IU.

The greatest sources of vitamin D in the Western diet are not natural foods, but processed and fortified foods.

Foods high in vitamin D

The foods listed below not only contain vitamin D, but they also provide you with other essential nutrients that your body needs each day. These include omega 3 fatty acids, protein, iron, fiber, calcium, and others.

1- Eel: 932 IU of vitamin D (233% DV)

While it is not a food that is eaten normally, it is still one of the highest in vitamin D.

The eel contains EPA and DHA, omega-3 essential fatty acids, which improve the health of the nervous system and the reduction of cholesterol levels, as well as protection against cancer.

2- Salmon: 906 IU of vitamin D (227% DV)

Salmon provides almost the same amount of vitamin D as eel, and can be eaten on a regular basis.

Salmon will not only fill your stores of vitamin D, but it will also provide you with omega-3 fats with great anti-inflammatory power, and it is a very rich source of protein. Protein is essential for building lean muscle, or simply to balance a meal and increase satiety.

Salmon is a good food for heart health, and has even been linked to better brain performance, both in the short and long term, helping to reduce the risk of Alzheimer's and other degenerative brain diseases.

3- Sardines: 480 IU of vitamin D (120% DV)

Sardines are known for their strong flavor and aroma, but should actually be known for their vitamin D content. You don't need to eat a full 100 gram serving of sardines to benefit from vitamin D, as even half of it serving will give you more than the recommended daily allowance.

Sardines are an example of oily fish that is rich in omega-3 fatty acids and as such offers the many benefits associated with these fats.

Calcium, potassium and iron are also found in large proportion in sardines.

4- Sea bream: 408 IU of vitamin D (102% DV)

Sea bream is a fish that stands out among others for being a good source of vitamin D. A 100 gram serving of sea bream gives you a full day's supply of vitamin D. As long as you are getting enough vitamin A, it is safe to go over your vitamin D intake.

The selenium contained in bream is one more reason to consume it. Helps the correct hormonal function. In addition, sea bream is naturally low in calories and a rich source of protein, which will also help you optimize your metabolism.

Sea bream is just one example of fish that contains vitamin D, but there are other types such as mackerel, sole, and tilapia that will also help you meet your vitamin D requirement.

5- Oysters: 320 IU of vitamin D (80% DV)

Oysters are an impressive source of vitamin D, and can be used as part of a healthy diet.

Despite being a source of vitamin D, this food is very low in fat. Oysters are a solid source of protein, as well as iron and magnesium. They also provide a large dose of vitamin B12.

6- Caviar: 232 IU of vitamin D (58% DV)

Caviar is among the top ten foods richest in vitamin D, and it's probably not a source you eat every week.

It can help prevent depression and a host of other illnesses and conditions thanks to the omega 3 fatty acids it contains.

7- Chanterelles: 212 IU of vitamin D (53% DV)

Chanterelles impress with their vitamin D levels. Mushrooms are characterized by the contribution of one or more vitamins.

In the case of chanterelles, they have a peculiar appearance and taste and may not be available in every supermarket. However, they are worth incorporating due to the large amount of vitamins they provide.

8- Herring: 167 IU of vitamin D (42% DV)

Herring provides a good dose of vitamin D, almost half of your daily requirement in a 100 gram serving.

It also provides essential omega 3 fats. Unlike other food sources, these fats are ready to be used by the body and do not need to be activated in the liver.

You can consume fresh or canned herring to reap these benefits. Also canned herring can be very practical if you don't have time to cook.

9- Shiitake mushrooms: 154 IU of vitamin D (39% DV)

Shiitake mushrooms are one of the healthiest you can eat, and their supply of vitamin D is one of the reasons.

The big reason shiitake mushrooms have enjoyed more notoriety in recent years is due to the boost they give to the immune system and the cardiovascular system.

10- Cheese: 102 IU of vitamin D (26% DV)

While cheese is largely eliminated from meal plans due to its high fat content, it is actually a good source of vitamin D, calcium, and protein. So, considering your possibilities, consider using it in moderation.

It can be said that cheese is a concentrated food, with a high protein content, vitamins D, A, calcium or phosphorus, but it also provides cholesterol and saturated fat. Therefore, avoid consuming the most mature cheeses or reduce the consumption portion to no more than 50 grams per day.

11- Tuna: 80 IU of vitamin D (20% DV)

Tuna is a popular fish option, and it can greatly increase the amount of vitamin D you are getting in a single serving. It's readily available in cans in case you can't access fresh fish.

It is a great source of lean protein, as well as iron and omega-3 fats. The packaging comes ready to eat, and it can really come in handy when you don't have time to cook. Add it to a salad with vegetables or take advantage of it in snacks with croutons or tapas.

Avoid consuming dressings with a lot of sodium, since canned tuna contains a large amount of this mineral.

12- Milk: 51 IU of vitamin D (13% DV)

Virtually all commercial cow's milk has been fortified with vitamin D.

It is an excellent source of vitamin D, as long as it is fortified and whole. In addition, milk also provides highly available calcium for your body. The vitamin D and calcium content complement each other to give your body the boost over the osteorticular system that you need so much, especially if you do sports.

Don't be afraid to consume whole milk. There is not too much of a difference in calories and vitamin D will be better absorbed.

13- Ham: 45 IU of vitamin D (11% DV)

Not only does ham contain vitamin D, but it is surprisingly high in B vitamins as well, helping you get energy throughout the day. Although ham typically gets a bad rap for being a fatty meat, there are lean cuts of ham and fatty cuts.

You should keep in mind that ham is also very high in sodium and also has its fair share of cholesterol, so try to keep it in moderation in this case.

14- Eggs: 44 IU of vitamin D (11% DV)

It is generally accepted that the yolk contains most of the nutrients in the egg, including vitamin D, but it also carries with it fat and cholesterol.

If you are trying to lose weight, eat only the whites, but if you are at a healthy weight, eat the whole egg for complete nutrition.

Visit this article to know the benefits of eggs.

15- Salami: 41 IU of vitamin D (10% DV)

Salami provides 10% of the vitamin D that you need daily in a 100-gram serving. The only problem is that this same serving can give you almost half the saturated fat that is allowed per day and 72% of the sodium, so try to consume salami very occasionally and keep your portion size small.

On the other hand, salami contains iron, vitamin B12, calcium and potassium, in addition to vitamin D.

Benefits of vitamin D

Weight control

Vitamin D deficiency has been linked to obesity and difficulty losing weight. One study found that women who had higher levels of vitamin D on a calorie-controlled diet lost more weight than those with lower levels of the vitamin.

At this time, it is not clear if vitamin D deficiency causes obesity or if obesity leads to vitamin D deficiency. In general, if you are having a hard time losing weight, you may want to consider getting active vitamin D from supplements.

Nervous system and cancer

Several studies have shown that people with lower levels of vitamin D perform poorly on standardized tests, may have decreased ability to make important decisions, and have difficulty with tasks that require concentration and attention.

Additionally, several studies have found that healthy levels of vitamin D reduce the risk of cancer, especially colon and breast cancer.

Bone and muscle health

Consuming more foods rich in vitamin D plays a key role in calcium absorption and helps maintain strong bones. It can also help keep muscles healthy throughout life.

Older adults with adequate levels of vitamin D are more likely to be active, have improved muscle strength, and are less prone to falls.

References

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