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:
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. |