Vitamins are heterogeneous compounds with no energetic value that cannot be synthesized by the organism so that it cannot obtain them except through direct ingestion. check Vitamin D foods list
Although it can also be obtained from some foods, the main source of vitamin D that our body has is the sun. Vitamin D is produced naturally by the human body when it is exposed to direct sunlight.
Foods fortified with vitamin D
In many countries, foods such as milk, yogurt, margarine, pasta, breakfast cereals, pastries, and bread are fortified with vitamin D.
This means that vitamin D has been added to these foods artificially since they are not normally foods that contain this type of vitamin.
In most cases, these foods are fortified with vitamin D2 and / or vitamin D3.
In the United States and Canada, for example, fortified milk typically provides 100 IU per cup (1 IU is the biological equivalent of 0.025 mg).
This amount of vitamin D provides a quarter of the recommended daily amount for adults over 50.
Milk and cereals, foods fortified with vitamin D
Fish with vitamin D
Various fish oil is one of the foods containing the highest amount of vitamin D.
Some of the fish with the highest amount of vitamin D are:
Catfish is the food with more vitamin D. 85 grams of this fish provides 425 IU, 112.5% of the recommended daily amount of vitamin D in an adult.
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Roasted or cooked salmon contains 360 IU of vitamin D per 100 grams. Only 100 grams of salmon provides 90% of the necessary amount of vitamin D per day. You should not abuse this fish since 100 grams have 230 calories.
Cooked mackerel has a high amount of vitamin D since every 100 grams of this fish contain 345 IU, almost 90% of the recommended amount to be taken daily.
Canned sardines in oil or another fish that has a lot of vitamin D. Drained, 50 grams of sardines contain 250 IU of this vitamin, this is 70% of the recommended daily amount.
Tuna, canned in oil is also a portion of food high in vitamin D. 85 grams of this fish contains, 200 IU. With this amount, 85 grams of this food gives us half of the daily needs of vitamin D that our body has.
Cooked eel is another fish rich in vitamin D. 100 grams of this food contains 200 IU of this vitamin. This amount is 50% of the recommended daily amount of vitamin D.
Vitamin D can also be found in other foods of animal origin that contain it to a lesser extent.
A whole egg provides 20 IU of vitamin D. This amount corresponds to 6% of daily needs.
100 grams of beef liver, cooked contain 15 IU of this vitamin, 4% of the amount that our body needs daily.
Fish liver oil
Fish liver oils, such as cod liver oil, are also foods with a high amount of vitamin D. 1 tablespoon offers 1,360 IU of this vitamin. This provides 360% of the daily amount that our body needs.
It should be noted that in some cases, the fish oils that are marketed, vitamin D have been extracted so it is advisable to review the ingredients before purchase.
Vitamin d foods for vegetarians
Mushrooms, after exposure to light, also contain vitamin D although to a lesser extent.
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