Vitamin D is an important vitamin for human health in general, and for bone health in particular, it helps maintain the strength of bones and teeth, and works to absorb calcium from food to increase bone strength and prevent their fragility, so its deficiency in the body leads to a decrease in calcium absorption, which leads To high blood pressure, muscle and bone weakness and damage.
Vitamin D is a vitamin that is manufactured in the body through exposure to sunlight, and this vitamin can also be obtained from foods, natural foods and nutritional supplements.
Therefore, direct exposure to sunlight at the appropriate times for at least 15 minutes is recommended, and in the event of severe vitamin D deficiency, it is recommended to take vitamin D supplements and the dose will be according to the doctor’s instructions.
Vitamin D is a fat-soluble vitamin, and it is characterized by its low presence in foods, as its presence is limited to a limited group of foods only.
The most important foods that contain vitamin D – Vitamin D
There are some foods that contain vitamin D, which can be included in the daily diet, most notably:
Salmon is one of the fatty marine fish rich in vitamin D. (100 g) of salmon contains approximately (361-685 international units) of vitamin D.
But farmed salmon contains only 25 percent of this amount.
Sardines and herring
Canned sardines are a good source of vitamin D, as they provide 177 international units of vitamin D per 107g can of canned sardines.
Herring is also a good source of vitamin D, and it is one of the fish that spreads all over the world and can be served in a variety of forms: fresh, canned, smoked, or pickled, as every 100 grams of fresh herring provides approximately 216 units. It is worth noting that pickled herring provides approximately 112 international units of vitamin D per 100 grams of it.
Cod liver oil
Many people do not like to eat fish, so cod liver oil is the best solution for them, as it is an oil extracted from the liver of Atlantic cod, and this oil provides 100% of the daily needs of the body, as one teaspoon of it provides more than 10 micrograms of vitamin D, This oil is available in the form of nutritional supplements, in addition to that it contains many nutrients and benefits, and cod liver oil is one of the richest sources of vitamin D.
But it is recommended to take this oil after consulting a doctor to avoid any negative effects.
Beef liver provides large amounts of protein, essential amino acids, minerals, and vitamins, including vitamin D, as it provides approximately 33 international units of vitamin D for every 68 grams of it, and this type of meat is characterized by its tenderness compared to other types of meat.
Mushrooms are one of the best vegetables rich in vitamin D, and some of their types contain high levels of it, as a result of exposure to the sun, and some wild mushrooms contain about 2,300 international units per 100 grams.
A large egg, weighing about 50 grams, contains 50 international units of vitamin D3, in addition to containing a good amount of calcium in its yolk, so it is recommended to include eggs in the daily diet and eat them daily for breakfast.
Doctors of health and nutrition recommend eating whole milk, because it contains a good amount of vitamin D, as one cup (237 ml) of cow’s milk contains 130 international units of vitamin D.
One cup (237 ml) of fortified orange juice contains approximately 142 IU of vitamin D
Always choose fresh, homemade orange juice to avoid any adulteration, artificial flavors or preservatives.
Also Read: Best Vitamin C Rich Foods – Vitamin C Foods