Our body needs vitamin D to function properly. It supports strong bones and muscles, protects against many illnesses like cardiovascular disease and some malignancies, and strengthens the kidney and immune system. Serious health repercussions can result from its absence. Although the skin naturally produces this vitamin when exposed to sunlight, it can also be obtained through specific foods.
- Cod liver oil: the best source of vitamin D
Cod liver oil is recognized for its purity and nutritional worth despite having an awful flavor. You can take it orally as a pill or buy canned cod liver in some stores. It is a fatty acid that promotes memory and supports the cardiovascular system. It should be remembered that 10 cl of cod liver oil is comparable to 250 g of vitamin D, and a person between the ages of 1 and 70 needs 15 g of vitamin D daily.
- Fatty fish: salmon, trout...
There is no need to eat a lot of these fish to get the beneficial vitamin D intake. To reap the benefits of these meals for your cardiovascular health, eating fatty fish once a week would be sufficient. It is advised to grill or bake them. It should be mentioned that 100 g of baked trout has 11 g of vitamin D while 100 g of salmon ranges from 6 to 23 g.
- Animal livers
Since the liver is the natural location for vitamin D storage, it is a fantastic alternative for people who do not enjoy fish. Because veal liver is more delicate and tasty and because a serving size of 100 g already ensures 2.5 g of vitamin D, it is preferred.
- The egg yolk
It is a wonderful dish with lots of vitamin D. 2 to 3.2 g of vitamin D are present in 100 g of raw egg yolk. In order to meet the recommended intake, it is preferable to eat four eggs on average each week.
- Dairy products and milk
Cow's milk helps to build teeth and bones, and dairy products that are ingested whole, or with fat, are a good source of vitamin D. Even though they are consumed infrequently, they are highly effective. 3 g of vitamin D can be obtained from 250 ml of cow's milk with a fat content of 0% to 3.25 %.
- Enriched soy beverages
A 250 ml glass of any soy beverage includes 2.125 g of vitamin D and is enriched with water and protein. However, it should be noted that vitamin D is not included in a natural soy beverage.
Nothing is easier than a 10- to 15-minute daily sun exposure, however, as the diet can only partially make up for a person's vitamin D deficiency.
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