Vitamin D element is vital for many processes within the body. For example, with a deficiency, calcium’s normal absorption is impossible, which means that nails, hair, teeth, bones become fragile and vulnerable. Also, with a lack of vitamin D, metabolism, immunity, the nervous system and muscles suffer. There is speculation that low vitamin levels directly provoke diseases such as.
- obesity
- diabetes
- hypertension
- cancer of various types
- autoimmune disorders – for example, multiple sclerosis
- depression
The required daily intake of vitamin D for people aged 1 to 70 years is 15 mcg (600 IU in international units).
ADVERTISEMENT
There is a widespread belief that vitamin D supplementation is not necessary. Our body synthesizes the required amount under the influence of sunlight. This is true, but only partially.
To get the daily dose, it is necessary to expose at least 40% of the body to direct sunlight for 20 minutes a day. The average city dweller does not have the opportunity to get that much sunbathing, even in summer or warm regions. And if the sun is not enough, the situation is aggravated; the required daily dose of vitamin D is increased up to 1000 IU (25 μg).
Read also: Who Should Eat Flax Seeds And Why?
In general, there are no options. Each of us should look for additional sources of the vitamin besides sunlight. Fortunately, this is not that difficult to do. It is enough to include in the diet foods that are guaranteed to replenish your D-reserves.
1. Salmon
100 g of this fish contains an average of 360 to 685 IU of vitamin D. But where the salmon was caught is important.
Research shows that fish grown in nature have more vitamin – about 1000 IU per 100 g. That is, a portion of wild salmon covers the daily D-requirement in full. Farmed fish, however, is less valuable; it contains only 250 IU of vitamin per 100g.
2. Herring, sardines, mackerel, and halibut
More budget-friendly alternatives to salmon. Fresh Atlantic herring contains on average 1,628 IU Vitamin D per 100-gram serving. And this is even more than the daily value.
By the way, do not worry about a possible overdose; a healthy body itself regulates the number of vitamins supplied with sunlight and food. Excess vitamin D is most often earned by overusing pharmacy dietary supplements.
Pickled herring also contains enough vitamin – an average of 680 IU per 100 g. But this product has a drawback: it contains too much salt.
Other types of oily fish are good.
- sardines – about 270 IU per serving
- mackerel – 360 IU per serving
- halibut – 600 IU per serving
3. Fish oil from cod liver
A teaspoon of this type of fish oil contains about 450 IU of vitamin D. This is a good claim for success, but it must be remembered that excess fish oil can be harmful to health.
4. Canned tuna
Also read: Which Vegetables And Fruits Are Healthier: Fresh Or Frozen?
Its advantage is the availability and low cost. 100 g of canned food contains up to 236 IU of vitamin D. Also, tuna is a source of vitamin K and niacin. But there are also disadvantages. For example, canned food contains salt. Also, such tuna may have increased mercury content. Therefore, do not eat more than 100–150 g per week.
5. Shrimp
Vitamin D is not that much in them – about 150 IU per 100g. But shrimps have one indisputable advantage: their meat, unlike marine fish fillets, contains a minimum amount of fat.
Adapted and translated by The Cop Cart Staff
Sources: Life hacker
