Vitamin D is a group of nutrients, the most famous of which are cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2). The first is produced by the body under the influence of ultraviolet light, and also comes with food, the second is contained only in food.
The main function of vitamin D is to participate in the metabolism of phosphorus and calcium. It ensures normal bone growth, prevents the occurrence of rickets and osteoporosis, is responsible for the strength of teeth and nails.
The latest scientific data have proven a significant impact of vitamin D on the immune system and increasing the protective properties of the body, which is especially important during colds and viral diseases.
Calciferol improves cognitive functions, helps with nervous and psychological disorders, facilitates the course of autoimmune diseases (psoriasis), prevents the growth of cancer cells.
It is known that about 90% of vitamin D is synthesized in the skin under the influence of ultraviolet light. Unfortunately, not everyone can sunbathe all summer to accumulate enough of it, and doctors warn about the harm of prolonged exposure to the sun due to the risk of skin cancer. Thus, there are two options to prevent the deficiency of the “solar” vitamin: to introduce foods rich in this nutrient into the diet, or to take dietary supplements in different forms. So, let’s consider which foods contain the most vitamin D.
Fish oil
Known and unloved by many since childhood, fish oil contains the largest amount of vitamins D2 and D3: in 100 g of the product – 250 mcg or 2500% of the daily norm, and a teaspoon (5 ml) of fat from cod liver contains 56% of it. In addition, this product is one of the best sources of retinol, a growth vitamin for children, as well as omega-3 fatty acids, an important nutrient for heart, vascular and brain health. Fish oil can be bought in different forms of release, as well as with various flavoring and aromatic additives. However, due to the high toxicity of vitamin A, it is not recommended to take fish oil in large quantities.
Fatty varieties of fish
In the rating of top products rich in vitamin D – fish, and the first place is taken by salmon. The number of D2 and D3 is very dependent on the habitat of animals: the concentration in wild individuals is much higher than in artificially grown. Thus, a 100-gram piece of fish caught in natural conditions contains 247% of the daily norm, and in the “farm” – only 32%.
Forest mushrooms
For those who do not like fish, generous nature offers an alternative option – forest mushrooms, which are an excellent source of vitamin D. Interestingly, they are like people, able to synthesize a micronutrient under the influence of sunlight, but unlike us, mushrooms produce less effective calcipherol (vitamin D2). Some types of forest mushrooms contain it up to 2300 IU per 100 grams, which is almost three times more than the daily norm. Commercial mushrooms grown in the dark contain very little of this nutrient, but when treated with UV radiation, they can provide up to 450 IU of vitamin D2 per 100 grams.
Whole eggs
Eggs are an excellent source of vitamin D3. One egg yolk contains 37 IU or 5% of the daily norm. At the same time, the amount directly depends on the sun exposure of the chicken and the vitamin content in the chicken feed. By analogy with mushrooms, domestic laying hens walking in the wild give eggs with a vitamin D content 3-4 times higher than those grown in cramped and closed rooms
Vegetable products
Despite the fact that vegetables and fruits contain almost no calciferol, some manufacturers produce juices enriched with this micronutrient. This food is especially suitable for people with lactose intolerance or milk allergy. For example, a glass of enriched orange juice may contain 100 IU of ergocalciferol or 12% of the daily norm.
Vitamin D can also be found in other plant foods: enriched cereals, soy, almond, coconut or rice milk. Half a cup of enriched oatmeal provides up to 17% of the daily norm of micronutrient, 100 g of fortified tofu – 13%, and a cup of soy milk – up to 30%, which is a good way to increase its daily intake. Potatoes, parsley, as well as some herbs contain a small amount of vitamin D: alfalfa, dandelion, nettle and horsetail.
Vitamin D can be obtained in three ways: by insolation, through food sources and with the help of dietary supplements. The last option is convenient and affordable, so today it is a very popular way to prevent the “solar” vitamin.
The use of vitamin D food supplement from Grassberg brings the body great support and benefits:
- for normal bone growth and development
- prevents the development of rickets and osteoporosis
- promotes muscle tone, increases immunity
- necessary for the functioning of the thyroid gland
- takes part in the regulation of blood pressure and heartbeat
- prevents the growth of cancers and cells