Foods rich in vitamin D3 for daily consumption
If they do not replace exposure to the sun, some foods contain an interesting amount vitamin D3. Also called cholecalciferol, this vitamin is essential for your health. Indeed, vitamin D3 promotescalcium absorption. Here’s where to find it in your diet.
Fish, champions of vitamin D3 consumption
Among the foods in your daily life, the best sources are fish. In this category, the prize is awarded to oily fish, products rich in vitamin D3. Herring, salmon, mackerel and sardines stand out positively. These fish contain 10 to 25 micrograms of vitamin D3 per 100 gram serving.
Dairy products to increase your vitamin D3 intake
Milk and milk products are also rich in vitamin D3. It is in butter vitamin D3 content is the most interesting. And for good reason: it’s also the fattest dairy product. Therefore, it should be used in moderation.
Eggs to increase vitamin D3 levels
Long emphasized that eggs have great health benefits. Egg yolk is especially good source of vitamin D3. Eggs contain 1 to 1.5 micrograms of vitamin D3. Therefore, they cannot cover the intake by themselves, but contribute to a good nutritional balance.
Different intakes of vitamin D3 in meat products
In general, vitamin D3 is found in most meat products. It is beef liver that contains the most respectable amount of cholecalciferol, ie 1 microgram per 100 gram piece.
Focus on cod liver oil, the champion of vitamin D3 content
Although it is not a classic food, cod liver oil beats all foods in it rich in vitamin D3. 10 ml of cod liver oil provides 885 IU of vitamin D3. Although cod liver oil was once used to prevent rickets in children, it cannot be recommended as a dietary supplement. In fact, cod liver oil is very high in vitamin A, an excess of which is toxic to your body.
Other alternatives to taking vitamin D3
The main source of adequate vitamin D3 intake is the sun. Indeed, your skin allows synthesis of vitamin D3 from the sun’s UVB rays. Sun exposure is therefore the first and best source of vitamin D3.
Some plant products also contain vitamin D. Mushrooms are especially good. Moringa tops the list with 204 IU per 100 grams. But be careful because plant vitamin D is not vitamin D3.
Vitamin D2 or Vitamin D3? Understand the vitamin composition of foods
In general, vitamin D is synonymous with vitamin D3. But the reality is a bit more nuanced. In fact, there are several types of vitamin D: D2 and D3.
Vitamin D2 is obtained from plants. It is less active than D3 and therefore has less health benefits. Vitamin D3 comes from the sun or food of animal origin. It is better absorbed and more active for your health.
Recommended levels of vitamin D3, how to achieve them?
So far, there is no consensus vitamin D3 intake. Nevertheless, there are some links. In France, ANSES (National Agency for Food, Environmental and Occupational Health Safety) has set a population dietary norm of 15 micrograms (800 IU) per day for an adult.
ANSES also reminds that: “In France, the main source of vitamin D3 consumption is fish and dairy products (yoghurts, cottage cheese, cheese, milk), which account for 19% and 25% of adults and 12 and 40% respectively vitamin D3 intake for children from 11 to 17 years old.
Also know that a Sun exposure 15-20 minutes a day is enough. This effect provides your body with the vitamin D3 it needs.
Vitamin D3 is mainly produced by your skin. Indeed, the sun’s rays are the first and best source for your organization. However, especially in winter, this effect is severe. Food then allows you to reduce the risk of deficiency. Besides the well-known cod liver oil, the richest foods in vitamin D3 are fatty fish, dairy products and eggs.