9 Foods Richest In Vitamin D

Vitamin D can be obtained primarily from the sun, but foods also contain it. There are fewer hours of sunlight and the rays aren't as strong as in the spring or winter. It's especially important to eat foods high in vitamin D or vitamin D3. Assuming in spring and summer our body creates around 1,000 IU of vitamin D each day (following 15 minutes of sun openness), the sum is decreased to 220 IU in spring and winter with a similar contact time. 

As a result, it is in our best interest to continue receiving autumnal sunlight and to include foods high in it on our menus to attain the recommended daily dose. Opt for food rich in vitamin D over vitamin D3 chewable tablets. 

It is important to eat a diet high in vitamin D, which is important for bone health because it makes it easier to absorb and fix calcium and phosphorus. However, there are many foods which are rich in high vitamin D.  

Food - Vitamin D

Cod liver oil - 10,000 IU per 100g

Calf liver - 68 IU per 100g

Egg - 40 IU per 100g

Blue Fish - 10 IU per 100g

Mushrooms - 7 IU per 100g

Shellfish - 2 IU per 100g

Milk - 2 IU per 100g

Cheese - 2 IU per 100g

Let's talk about them separately-

1. Sardines: Sardines, along with tuna, bonito, mackerel or herring are rich in vitamin D. Oily fish should be eaten at least twice a week, best when grilled or baked (in contrast to other vitamins, vitamin D is not destroyed or evaporated when cooked). One serving is about 150 grams of fish that have already been cleaned.
2. COD liver oil: Cod liver oil is the food with the most noteworthy vitamin D substance. Consuming cod liver or taking supplements is one way to get it. In addition to being high in vitamin A and omega-3 fatty acids, a single tablespoon provides all of the vitamin D one requires daily. The immune system, vision, and bones are all strengthened by the vitamins D and A in cod liver oil. The brain and cardiovascular system, as well as the heart, are positively impacted by omega 3.
3. Calf liver: The liver of animal origin, like hamburgers or rabbit, is one of the food sources with the most noteworthy substance of this nutrient that goes about as a chemical and takes part in many elements of the body. In addition to vitamin D, it contains group B vitamins, particularly B12, which are essential for the nervous system and cognitive function; vitamin C and minerals like zinc, iron, calcium, and selenium.
4. Tuna: One of the most abundant oily fish in terms of vitamin D is tuna, which is also easy for our bodies to absorb due to other abundant oily fish components: oleic acid and linoleic acid.
5. Shellfish: In contrast to white fish (hake, ocean bream, ocean bass, cod, and so forth.), some shellfish do contain a significant amount of this nutrient, which does not have such a significant amount because it is less fatty than blue fish. Crustaceans like prawns, shrimps, or prawns and molluscs like oysters or clams are among the most abundant.
6. Egg: A medium egg contains more than a 10th of the suggested day-to-day admission of this supplement. Vitamin D is dissolved in the fat that is concentrated in the yolk. The ideal would be to consume four to five eggs per week on average.
7. Milk: Vitamin D is dissolved in the milk fat in whole milk in this instance. Because it is eliminated during the defatting process, the skimmed and semi-skimmed varieties do not contain it. When it comes to explaining the vitamin D deficiency that exists in our nation, the fact that a significant portion of the population only consumes skimmed or semi-skimmed dairy products adds yet another argument. The dairy industry has decided to add this nutrient to a lot of skimmed and semi-skimmed dairy products as a solution to this problem.
8. Cheeses: Gouda, parmesan, cheddar, camembert, portions melted, and manchego are the cheeses that contain most of the vitamins in question. According to logic, the less fatty they are, the less vitamin D they will have. Despite this, we are dealing with products that have a significant caloric value and a high saturated fat content, so it is best to exercise caution when consuming them.
9. Mushrooms: Mushrooms are plentiful in vitamin D since they contain ergosterol, a substance that can be changed into vitamin D on account of the sun. With this data, you can get an immediate advantage in your kitchen. After being harvested, mushrooms continue to convert the ultraviolet rays of the sun into vitamin D, just like our skin does. Try to have mushroom on a daily basis to get vitamin D in maximan amount.