In this article I tell you what foods which contain the most vitamin D.
Because this vitamin, mainly produced under the effect of the sun , logically begins to become scarce as winter approaches.
We must therefore find other ways to continue to benefit from its benefits.
This is all the more important if, like me, you often fall short of vitamin D during the winter period!
Fortunately, I found the solution:I simply eat foods that are super rich in vitamin D to avoid deficiencies.
Since doing this, I can tell you that I no longer have a deficiency problem at all.
Discover the 14 foods containing the most vitamin D and thus avoid being deficient:
Vitamin D is essential for bone strength and growth , especially in children.
This vitamin is therefore a major asset in the fight against diseases such as rickets, osteoporosis and fractures.
But that is not its only advantages.
Taking vitamin D also improves our general condition and boosts our immune system.
With it, you feel better, less tired and less stressed.
Well me anyway, that's the effect it gives me.
If it makes you feel better, how can you fill up on vitamin D?
Well, know that this vitamin is a bit special.
Unlike other vitamins found exclusively in food...
...vitamin D also comes from the sun.
Exposure to sunlight, even for a quarter of an hour, can recharge the batteries.
That said, not everyone is equal in their manufacturing process.
For example, you should know that fair skin makes more vitamin D than dark skin.
I was told it was a matter of pigmentation (the stronger it is, the less UVB enters the skin).
And then the synthesis of vitamin D is also less good with advancing age...
But as I told you, it's especially winter and periods with little sunshine that pose a problem.
We spend the whole day locked in an office and when we go out the weather is bad.
Falling into vitamin D deficiency during this period is quite common.
It is therefore important to turn to foods that are rich in this vitamin.
They are not necessarily part of our staple diet, but are essential to maintain the necessary quota.
I'll give you a pretty scary number.
Studies have shown that 80% of the Western population suffers from vitamin D deficiency!
And this data is not to be taken lightly.
Mons of vitamin D in his body is to see an increase in the risk of cancer (breasts, colorectal in the first place).
But also to feel less well and suffer from depression or high blood pressure.
Not to mention bone diseases such as osteoporosis or frequent falls in the elderly.
It is therefore recommended for adults to have a minimum intake of 15 ug (micrograms) per day.
That said, many doctors believe that in reality a daily intake of 30 ug is necessary.
Take a look below at all you can eat to help you with this process:
It is the ultimate ingredient containing vitamin D .
Even though most fish oils contain it, it wins the prize.
This substance, which has always been known to be very good for your health, is saturated with vitamins D and A.
For the older ones, let's remember with nostalgia the spoonful of cod liver oil that our parents gave us.
Finally when I say nostalgia, not sure that it is a good memory for everyone...
In fact, it was a real torture as its taste is particular and not very good.
Yet there is no better on the market.
But phew! Cod liver oil now exists in capsules. We are saved!
10 cl of cod liver oil =250 ug of vitamin D!
Fatty fish are very rich in proteins, amino acids, mineral salts and other benefits.
Above all, they are rich in vitamin D.
Salmon, for example, is without doubt one of the fattest and most vitamin D-saturated fish.
Just know that its vitamin D is more or less important depending on where it comes from and how it is cooked.
A wild pink salmon baked or grilled is 2 times richer in vitamin D than a farmed salmon.
100 g of salmon =between 6 and 23 ug of vitamin D
There is also trout (rainbow trout in particular) which is particularly nutritious.
A portion of 100 g baked provides 3/4 of the vitamin D needs of an adult!
100 g of trout =between 6 and 23 ug of vitamin D
We continue with one of the most caught fish in the world, herring.
This oily fish provides almost half of the vitamin D needs of a man or a woman.
100 g of herring =7 ug of vitamin D
Finally, mackerel and sardines are good sources of vitamin D.
Prefer to eat sardines grilled or in oil for maximum intake.
100 g of sardines/mackerel =12 ug of vitamin D
Other fish are also to be eaten if you want to take a vitamin D cure.
I'll give you the list:
Swordfish (roasted or baked):100 g =16 ug of vitamin D
Perch (roasted or baked):100 g =9 ug of vitamin D
Sea bream:100 g raw =7 ug of vitamin D/ 100 g cooked =5 ug of vitamin D
Caviar:100 g =6.5 ug of vitamin D
Fish eggs in general:100 g =2.33 ug of vitamin D
Anchovies:100 g =11 ug of vitamin D
Oysters:100 g =0.5 ug of vitamin D
It's not just fish that provides your body with vitamin D needs.
A food, much more economical, also allows you to fill up with vitamins:it is eggs.
A real substitute for meat, as they are rich in protein and B vitamins, eggs also provide plenty of vitamin D.
Just know that it is mainly contained in the egg yolk.
100 g of egg yolk =2 to 3.2 ug of vitamin D
Dark chocolate is full of benefits and vitamin D.
It is beneficial for the whole family (except the doggie).
For total effectiveness, take a dark chocolate with a minimum of 40% cocoa.
100 g of dark chocolate =5 ug of vitamin D
To accompany your piece of dark chocolate, drink a glass of milk.
Very rich in calcium and vitamin D, it strengthens bones and contributes to healthy teeth.
Just 1 glass of 250 ml of whole milk contains 20% of the intake necessary for an adult!
25 cl of cow's milk =4 ug of vitamin D
Mushrooms are generally very good for your health.
They are very rich in minerals (copper, iron, phosphorus...) and in B vitamins in all their variations.
Vitamin D is also very present, especially in button mushrooms.
I speak particularly of this mushroom, because in addition to the advantages mentioned above, it is very low in calories and economical.
And that's perfect to accompany your slimming diet.
Be careful, even if you like to eat it raw, it is when it is cooked that it releases the most vitamin D.
100 g of cooked button mushrooms =1.18 ug of vitamin D
We are always in a rush in the morning and sometimes overlook the importance of breakfast.
However, there is nothing faster and easier to prepare than a cornflake-based breakfast.
This plant food contains vitamin D which is good for our organism.
Not only is it an economical cereal, but you are also full of vitamin D.
100 g of corn flakes =4.2 ug of vitamin D
"Our friends for life" are excellent for vitamin D supply.
Fromage blanc, petit suisse and even 0% yogurt.
Count between 2 and 4 ug of vitamin D intake for 100 g absorbed.
And the cheeses are not left out.
In addition to calcium, protein and vitamin A, there is also vitamin D.
100 g of mozzarella = 0.16 ug of vitamin D
100 g of brie =0.2 ug of vitamin D
100 g of cheddar = 0.18 ug of vitamin D
100 g of Gruyère = 0.25 ug of vitamin D
100 g of gorgonzola = 0.24 ug of vitamin D
100 g of munster cheese = 0.57 ug of vitamin D
It reigns on our tables during the holiday season.
This popular food contains a lot of vitamin D.
What better way to combine business with pleasure?
Obviously given its price, it will be difficult to eat it every day!
100 g of duck foie gras =2.75 ug of vitamin D
It is a little forgotten as it is too rich in fat.
But know that margarine is also composed of vitamin D.
However, it should be consumed in moderation!
100 g of margarine =10 ug of vitamin D
Otherwise, there is the traditional butter, especially semi-salted.
Watch out for cholesterol though.
100 g of butter =1.13 ug of vitamin D
Well, it's not our children's favorite dish, that's for sure.
But its phosphorus, calcium, magnesium and iron contents make this meat a very complete food for health.
Its vitamin D intake is equivalent to a quarter of the amount needed daily for adults.
In the same vein, you can also eat beef liver even if it contains less vitamin D.
100 g of cooked calf liver =3 ug of vitamin D
Also called RIBS, they are the star of barbecues.
Yes they are fatty, sweet, but to hell with the kilos; it's so good.
In addition to being succulent, they offer many nutritional benefits and cover a large part of vitamin D needs.
You see, we can have fun too!
100 g of spare ribs =2.3 ug of vitamin D
Soy, this legume well known to vegans and which comes straight from Asia, is full of benefits.
It is both rich in quality protein and low in fat.
To give it a better taste, know that this drink is largely enriched during its manufacture.
So that it even far exceeds the nutritional qualities of cow's milk.
We add mineral salts (calcium, zinc, magnesium, iron, manganese) and plenty of vitamins.
This drink is particularly a good source of vitamin D, when it is fortified.
Indeed, the natural soy beverage (not fortified) does not contain vitamin D.
25 cl of fortified soy beverage =2.1 ug of vitamin D
Tuna is an all-purpose food.
We eat it in quiche, plain, in rillettes, in salads and so on.
Tuna is above all a very nutritious food, as it is rich in protein, omega 3, phosphorus and vitamins including D.
Eating tuna is therefore a good thing, especially when it is canned.
You know why ? Because canned tuna is less fatty than tuna bought off the shelf at the fishmonger.
And for those wondering about the level of mercury in canned tuna, don't worry.
This rate is very much lower than the standards imposed.
However, be aware that light tuna has 4 times less mercury than white tuna (albacore).
100g of canned albacore tuna =2ug of vitamin D
100 g of canned light tuna =1.2 ug of vitamin D
