10 foods rich in vitamin D

10 foods rich in vitamin D

10 foods rich in vitamin D
Vitamin D is essential for metabolizing calcium in the body: it promotes the absorption of this mineral by the intestines, then its reabsorption by the kidneys. Essential for bone growth in childhood, vitamin D supports healthy bones and teeth and helps prevent osteoporosis. Exposure to the sun is the main source of vitamin D but it can also be found in the diet. Discover 10 foods rich in vitamin D.

Cod liver oil, vitamin D champion

Cod liver oil is mainly extracted, as the name suggests, from the liver of Atlantic cod, more commonly known as “cod”. 

Once the pet peeve of children, cod liver oil is known for its quality and nutritional value. Used as a food supplement, it is now found in capsule form.

In addition to being extremely rich in vitamin D, cod liver oil is an excellent source of vitamin A, a fat-soluble vitamin that plays a major role in the maintenance of good eyesight and contributes to bone growth and healthy skin, and omega-3 (24 g for a 100 g serving, 8 times more than salmon), a polyunsaturated fatty acid that protects the cardiovascular system and stimulates memory.

100 g (or 10 cl) of cod liver oil = 250 µg of vitamin D

Good to know: 

The daily requirements for vitamin D are:

  • 0 to 1 year: 10 µg (micrograms) per day;
  • From 1 year to 70 years (including pregnant women): 15 µg per day ;
  • 71 years and over: 20 µg per day.

According to the French Academy of Medicine, the recommended daily intake is not enough, the amounts should be doubled to reach 30 µg per day in adults.

 

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