Vitamin D is an essential contribution to our body. It contributes to healthy bones and muscles, prevents cardiovascular disease and certain cancers. It also benefits the kidney, as well as the immune system. Its deficiency can cause serious health consequences. Although this vitamin is produced naturally by the skin under sun exposure, it can also be drawn from certain foods.
1. Cod liver oil: the best source of vitamin D
Despite its unpleasant taste, cod liver oil has the quality and nutritional value. It can be ingested as a capsule or you can find it canned cod liver in some supermarkets. Cod liver is a fatty acid that supports the cardiovascular system and stimulates memory. It should be noted that 10 cl of cod liver oil is equivalent to 250 g of vitamin D, and the daily requirement for a person from 1 to 70 years is 15 g.
2. Fatty fish: salmon, trout…
These fish provide valuable vitamin intake without the need to consume much. Indeed, eating fatty fish once a week would suffice to take advantage of all the benefits that these foods provide for your cardiovascular health. It is recommended to bake or grill them. It should be noted that 100 g of salmon contains between 6 and 23 g of vitamin D, and 100 g of baked trout contains 11 g.
3. Animal livers
For those who do not like fish, the liver is a very good alternative, since it is the natural storage place for this vitamin. Veal liver is more advised, as it is tender and more flavorful and because a serving of 100 g already guarantees 2.5 g of vitamin D.
4. The egg yolk
It is great food, 100 g of raw egg yolk provides 2 to 3.2 g of vitamin D. It is better to consume, on average, 4 eggs per week, as only one would not be enough to fulfill the required amount.
5. Milk and dairy products
Cow’s milk strengthens the bones and teeth, while dairy products, consumed whole, that is, with fat, are a great source. Despite their low intake, regular consumption is very effective. 250 ml of cow’s milk, containing 0 to 3.25% fat, yields 3 g of vitamin D.
6. Enriched soy beverages
Enriched with water and protein, a 250 ml glass of any soy beverage contains 2.125 g of vitamin D. A natural soy beverage does not contain this vitamin.
In any case, nothing is simpler than 10-to-15-minute daily sun exposure, because the diet only partly compensates for the lack of vitamin D.
Get maximum followers & recurring visitors with follow.it Basic Plan is FREE.