10 foods rich in vitamin D

Fish, fish oil, cereals, oysters, mushrooms . are foods rich in vitamin D for health.

Vitamin D needed for calcium absorption helps to develop bones, control cell growth, enhance nerve function, immune system and reduce inflammation. Deficiency of this vitamin can lead to rickets that make the bone develop abnormally, weaken the immune system, increase the risk of cancer, poor hair growth, osteoporosis, muscle weakness.

In contrast, excess vitamin D can cause the body to absorb too much calcium, leading to an increased risk of heart attack and kidney stones. Based on the current nutritional needs of US standards, the amount of vitamin D needed is 600 IU units, the poisoning threshold is between 10,000 and 40,000 IU per day, depending on the person.

Vitamin D dissolves in oil so you need to eat more healthy fats to absorb it. This vitamin is also naturally absorbed when you let the skin expose to the sun, then called "sunshine vitamin". In addition, it can be supplemented with many foods such as milk, orange juice or tonics and foods rich in vitamin D such as:

Cod liver oil

Fish liver oil is a popular supplement containing high levels of vitamin A and D. This oil provides 10,001 units of IU in 100 grams, 1,360 IU in a tablespoon. Note that only a moderate amount of fish liver oil should be added daily, should not be abused.

Eating fish provides plenty of vitamin D for the body.(Photo: News)

Fish

Fish are rich in vitamin D. Pangasius will have more vitamin D than when cooked, fish fat is also good for dissolving vitamins. Canned fish in oil will contain more vitamin D. Live catfish is often used as sushi. Atlantic herring provides the highest vitamin D with 16.28IU in 100 g. Followed by herring Pickled, salmon, mackerel, packed sardines and packaged tuna oil.

Cereals increase nutrition

Used as a major diet in the Americas, most commercial cereals are fortified with essential vitamins and nutrients. Cereals provide up to 342 IU in every 100g (about 2 cups), even more if combined with nutritionally fortified milk or soy milk products. Carefully check food labels when buying, choose cereal products that contain little or no refined sugar and partially hydrogenated oils.

Clam

In addition to vitamin D, oysters are an abundant source of vitamin B12, zinc, iron, manganese, selenium and copper. This seafood provides 320 IU in 100g, 269 IU has 6 medium sized oysters. However, oysters are high in cholesterol, so people at risk of heart disease or stroke should eat moderately.

Caviar (black and red)

Caviar is a popular ingredient in sushi. Fish eggs provide 232IU of vitamin D in 100 g or 37.1 IU in a teaspoon.

Preparations of soybeans (tofu and soy milk)

Soy preparations are often supplemented with both vitamin D and calcium. Enhanced tofu can provide up to 157 IU of vitamin D in 100g. Enhanced soymilk provides up to 49IU of vitamin D per 100g, 119 IU per cup. Vitamin D levels vary widely from product to product, so check the nutritional ingredients before you buy.

Italian sausage, silk rolls, ham, sausages

This is a good source of vitamin B12 and copper. Sausage contains 62 IU of vitamin D in 100g. Silk ball has 56 IU in 100g, pork sausage provides 44 IU per 100g. However, these foods also contain high levels of cholesterol and sodium, so limit it to those at high risk for high blood pressure, myocardial infarction and stroke.

Enhanced dairy products

Milk preparations are rich in calcium and vitamin D. Milk can provide up to 52 IU of vitamin D per 100 g or 127 IU per cup. Cheese and butter provide about 7 IU in a tablespoon.

Egg

In addition to vitamin D, eggs are a good source of vitamin B12 and protein. Poultry eggs contain 37 IU vitamin D in 100 g, 17 IU in a large fried egg.

Mushroom

Not only is food high in vitamin D, mushrooms also provide vitamin B5 (pantothenic acid) and copper. The white button mushroom provides the most vitamin D with 27 IU in 100g.