Vitamin D is one of the key vitamins for our bodies. Its absence causes rickets as it is essential for calcium absorption in the human body, hence its importance. It is also responsible for regulating the bodily levels of phosphorus, which is why it's important to be in our daily diet.
An adult should consume about 600 IU of vitamin D daily until age 70 to be perfectly healthy. After this age is appropriate to increase the intake to 800 IU. Although it is possible that our bodies produce vitamin D through sun exposure, the body does not always manage to get the nutrient in this way, so we must resort to what we eat. On OneHowTo.com we give you a list of foods that are rich in vitamin D, so include them in your diet and enjoy all its benefits.
Foods that are rich in vitamin D: catfish
Of all the foods, catfish offers a greater boost of vitamin D for your body - with a contribution of more than 400 IU per 85 grams. This species of fish also has low mercury levels, which means it can be consumed twice a week with no problem.
Foods which are rich in vitamin D: oily fish
In addition to being rich in omega 3, several blue fish also provide a large contribution of vitamin D to our bodies. The most important of all is salmon with more than 300 IU of vitamin D per 100 grams. It is very beneficial to the body, however, this fish should not be eaten more than twice a week because of its high fat content.
Tuna and sardines, in their canned or fresh forms, also offer a supply of vitamin D, like mackerel, which however should not be eaten as often by of the high mercury content.
Foods rich in vitamin D: eggs
Eggs are one form of animal protein with greater benefits for our health. Although we know we should not abuse them because of the high cholesterol content of the yolk, the egg is rich in vitamin D, contributing 20 IU per egg.
Opt for the healthiest preparations such as boiled eggs or poached eggs to reduce the fat intake.
Vitamin D-rich foods: shellfish and molluscs
Shrimps, prawns,oysters or clams are all rich in vitamin D with many benefits for our bodies. In the special case of oysters, per 100 grams we take in about 320 IU of vitamin D - more than half of the required daily intake.
Foods rich in vitamin D: fish oils
Fish oils are a good source of omega 3 and vitamin D, and although not everyone is able to incorporate them into their diet, they are a useful alternative when, for some reason, it is difficult to ingest foods that are rich in vitamin D.
Similarly those products rich in this nutrient include some milks, yogurts, cheeses and cereals. They are also a good choice.
This article is merely informative, OneHowTo does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
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