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Foods rich in vitamin D

Foods rich in vitamin D

Medical Care Zone
Vitamin D is one of the essential vitamins for our body, its absence causes rickets, but it is also essential for the absorption of calcium in our body, hence its importance. It is also responsible for regulating the levels of phosphorus, which include daily in our diet is very important.

An adult should consume about 600 IU of vitamin D daily to 70 years to be healthy, after this age should be increased intake to 800 IU.
Although it is possible that our bodies produce vitamin D through sun exposure, not always we managed to obtain this nutrient in this way, so we must resort to diet. We give you a list of foods rich in vitamin D, so include them in your diet and enjoy all its benefits.

Foods rich in vitamin D: catfish

Of all the foods that we can find catfish, also known as catfish in some countries, is offering a greater amount of vitamin D, with a contribution of more than 400 IU per 85 grams. It is also a fish with low mercury levels, which can be consumed twice a week with no problem.

Foods rich in vitamin D: blue fish

Besides being rich in omega 3, several blue fish also offer a large supply of vitamin D in our body. The most important of all is the salmon with more than 300 IU of vitamin per 100 grams. This is very beneficial for the fish body, however, should not be taken more than twice a week due to its high fat content.

The tuna and sardines in their canned or fresh version also offer a supply of vitamin D in our body, like mackerel, which however should not be eaten as often by their high mercury content.

Foods rich in vitamin D: eggs

The egg is one of the animal protein with greater benefits for our health, is that although we know we should not abuse due to the high cholesterol content of the egg, the egg is rich in vitamin D, providing 20 IU each.

Prefers the healthiest preparations like boiled eggs or poached to reduce fat intake.

Foods rich in vitamin D: shellfish and molluscs

Prawns, shrimp, oysters and clams are rich in vitamin D with many benefits for our body. In the special case of oysters, per 100 grams we received 320 IU of vitamin D, more than half of the required daily intake.

Foods rich in vitamin D: fish oils

Fish oils are a good source of omega 3 and vitamin D, and although not everyone is able to incorporate into the diet, are a useful alternative when for some reason difficult to eat foods high in vitamin D.

Similarly products that are fortified with this nutrient, as some milk, yogurt, cheese or cereals are also a good option.

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