What is the recommended daily allowance of vitamin D for health?
Although the sun is the main source vitamin D, there are many foods that are rich in vitamin D. The body then absorbs the vitamin D in the intestines. Before making a list of foods rich in vitamin D, it’s important to know daily rate recommended for health. According to ANSES, vitamin D nutrition reference is from 15 micrograms per day for an adult. Cod liver and cod liver oil remain the nutrients with the most vitamin D. Cod liver oil contains 250 micrograms of vitamin D per 100 g.
What foods contain vitamin D?
Eating foods rich in vitamin D is important for maintaining a healthy body. A varied diet helps prevent symptoms of vitamin D deficiency. Some foods are richer than others. Therefore, it is necessary change sources. There are three different families: fish, other meats, and plant-based products.
Oily fish, a rich source of vitamin D
The oily fish is the first source of protein, but also of vitamin D. As seen above, it is mostly cod liver and cod liver oil. However, other fish also contain significant amounts of vitamin D per 100 g.
- Salmon is 8.7 micrograms.
- Tuna is 6.10 μg.
- herring contains 20 micrograms.
- Sardines contains 10.8 μg.
Fish is an excellent food for health. Even if it is important to consume it, it is necessary to vary the sources. Fish like it trout, sea bream, mackerel and perch also has a good amount of vitamin D.
Other animal products rich in vitamin D
Besides fish, there are other food sources of vitamin D, which is essential for health. Foods that contain vitamin D include: veal liver and Beef liver. Veal liver appears to contain more vitamin D than beef liver. We’ll also enjoy the holidays for our vitamin D intake. duck foie gras is actually a food that contains a large amount.
Other foods rich in vitamin D include eggs. Eggs have it Egg yolk which contains the most vitamin D. It contains 11 micrograms. The Dairy Products is also an interesting source of vitamin D. Foods that contain vitamin D:
- cow’s milk;
- sheep’s milk;
These products contain on average between 0.5 and 4 micrograms of vitamin D per 100 g. Their advantage is that, in addition to vitamin D, they contain calcium. Therefore, these foods are a very interesting source to avoid the risk of osteoporosis. Then calcium, bound to vitamin D, has a better chance of being absorbed by the body.
Mushrooms and other vitamin D-rich plant products
To reap the full benefits of vitamin D, it’s important to eat a varied diet. In addition to dairy products, mushrooms is also an excellent source of vitamin D. Mushrooms that are rich in vitamin D include carrots, porcini mushrooms, and porcini mushrooms. Other plant-based products include:
- lawyers ;
- Dark chocolate ;
- them corn flakes.
There are also products fortified with vitamin D. fortified soy milk or fortified cereals are in between.
A variety of nutrition under the sun – health without deficiency
In order to preserve the body’s health and provide it with the required amount of vitamin D, food and sunshine are necessary. Have it varied diet provides the body with all the necessary needs. Protein, vitamins and minerals are essential contributors to health. Even though the sun provides more vitamin D, the body also needs a variety of nutrition. These recommendations also apply to children. By providing a regular intake of vitamin D in children that the risk of deficiency in adulthood can be reduced.