In the winter season, it is difficult to get this vitamin from its main "supplier" - the sun. Therefore, we found out in which foods a sufficiently high content of vitamin D.
Vitamin D, along with such important vitamins as A, C and E are also needed by the body. First of all, it is needed for the body to absorb calcium. As you know, the main function of calcium is the growth and strengthening of bones and teeth, and without vitamin D, calcium will not perform its tasks, as it simply can not be absorbed.
Therefore, the role of vitamin D cannot be underestimated. Also, the "solar vitamin" strengthens the immune system. A lack of vitamin D can lead to very sad consequences: rickets, weakened immunity, an increased risk of cancer and osteomalacia.
The Institute of Medicine established a daily norm of vitamin D in the amount of 0.635 mg.
Photo: canadianliving. com
In raw form, such mushrooms are rarely found on our shelves, but in the dry - easily. Dried shiitake is believed to be even healthier. The vitamin D content in them is 0.163 mg in 50 grams, they increase immunity and improve the state of the cardiovascular system, which is undoubtedly important for heart health.
Shiitake mushrooms fit perfectly into the dishes of Asian and European cuisine.
Photo: 50061x. com
For the New Year holidays, probably, everyone has a good supply of vitamin D due to caviar. One tablespoon of this delicacy contains 0.020 mg of vitamin.
In addition, caviar is not only rich in omega-3s, but also able to fight depression and other diseases. But, of course, only a quality product possesses all these properties.
Photo: thecookingjar. com
The easiest and cheapest source of vitamin D compared to caviar is eggs. We often eat them for breakfast, add them to salads and soups, but someone may not know that eggs contain a lot of “sunny” vitamin.
Its high concentration is found in the yolk - 0.042 mg in one.
Photo: autoimmune-124aleo. com
Beef liver can be consumed to diversify your diet and increase your vitamin D levels. Although there is not much of this vitamin in it - 0.
053 mg in the finished portion (100 grams), there is also vitamin A, iron and protein. With the liver you need to be as careful as with the eggs, and consume in small quantities due to cholesterol.
Photo: rasamalaysia. com
Soymilk fell in love with both vegetarians and supporters of a healthy lifestyle. And it's not just that: fortified milk has a high content of vitamin D (0.
127 mg in one cup), vitamin C and iron. But still, the amount of these vitamins and elements may vary depending on the manufacturer, since each enriches milk with vitamins at its discretion. The same goes for regular milk.
Photo: flickr. com
Yes, the same eel that we used to see in the rolls is very (very, very) rich in vitamin D - 4, 978 mg in 100 grams, this is almost 8 times more than the daily norm.
But you don’t need to buy sushi with eel every day because of this - there can be negative consequences from an excess of vitamin D, as well as from its lack. Among them: an increase in calcium levels, which can lead to serious kidney problems, severe cramps, nausea, increased pressure and others. But besides vitamin D, eel also contains omega-3s. This will help reduce bad cholesterol and the risk of cancer.
Both fresh and canned tuna will be equally useful: both there and there are important vitamins and minerals, including vitamin D - in one serving (about 100 grams) contains half the daily norm. Tuna is one of the main sources of lean protein and omega-3s, as well as iron. If you decide to buy canned tuna, then carefully read the composition and give preference to preservation in your own juice.
Photo: theha227234yfoodie. co.
As in other fish species, sardines contain a lot of omega-3 fatty acid, which plays a huge role in the work of our body - starting from the formation of cell membranes and ending with the formation of energy. Sardines contain calcium, potassium, iron, and other vitamins and elements. Vitamin D is abundant in these small fish - it contains 0.508 mg per 100 grams.
Salmon is also rich in vitamin D - in one portion (about 100 grams) contains 75% of the daily intake and, of course, omega-3. But you need to include this red fish in your diet not only for these reasons: it contributes to good brain function, reduces the risk of Alzheimer's disease and other degenerative brain diseases.
Photo: food52. com
If all of the above species of fish are not to your liking, then you can eat herring to increase the level of vitamin D. Despite the lower price (compared to fresh tuna and salmon), herring is not inferior in terms of the amount of “solar” vitamin in its composition - from 100 grams of fresh or canned fish you can easily get half the daily allowance.