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Vitamin D in foods: where is it found? Video
Vitamin D is not a true vitamin, as the body is able to synthesize it when exposed to sunlight. But in some climatic conditions, in cold seasons or for people leading a predominantly “nocturnal” lifestyle, it is not always possible to get enough sunlight. Fortunately, you can get the amount of vitamin D you need from many different food sources.
Vitamin D is a fat-soluble substance that plays an important role in the human body. It has many functions, and lack of it can lead to serious health problems. Vitamin D aids in the absorption of calcium in the body, which is beneficial for bone health. Without the proper dose of the vitamin, bones will become soft and brittle, which can lead to osteoporosis. In children, vitamin D deficiency can cause rickets, a condition that causes bones to soften and lead to fractures or deformations. In addition, a lack of the vitamin can cause other chronic diseases such as heart disease, arthritis, diabetes, high blood pressure, and even cancer.
The average healthy adult, between the ages of 19 and 50, should receive about 200 IU of vitamin D per day. Elderly people should get higher doses of the vitamin, so for those aged 51 to 70, doctors recommend at least 400 IU, and those over 70 should consume 600 IU.
IU – international units, they measure biologically active substances such as vitamins, hormones, vaccines. 1 IU of vitamin D is equal to 0,025 mcg. The threshold of vitamin D toxicity starts from 10 thousand IU per day
Vitamin D in Fatty Fish and Seafood
An excellent source of vitamin D is oily fish such as tuna, mackerel, mackerel, herring, and sardines. About 150 grams of herring fillet contains slightly less than the daily value of the “sunshine” vitamin. The same serving of herring also contains approximately 290 calories, calcium and phosphorus. A 100-gram jar of canned sardines contains about half your daily intake of vitamin D, along with beneficial vitamins B12 and selenium. A can of canned tuna in oil of the same volume contains about half the daily dose of vitamin D, a can of tuna in its own juice – about one quarter of the daily dose. But the best source of vitamin D is salmon, which is not farmed, but wild caught in natural conditions. A 400-gram serving of wild sockeye contains over XNUMX IU of vitamin D.
All fatty fish also contain extremely beneficial omega-3 fatty acids
Seafood also contains vitamin D. So six medium-sized oysters provide about a third of the body’s daily need for vitamin D, and are also an excellent source of B vitamins, zinc, iron, manganese, selenium and copper. Low-calorie shrimp, also rich in vitamin B12 and iron, contain about 2 IU of vitamin per 100-gram serving.
A little known but rich source of the vitamin is mushrooms. For example, porcini mushrooms contain about 10 IU of vitamin D per 25 gram serving, which contains only 20 calories. Exotic shiitake has more calories, but they also contain more useful vitamins. So, about 4 mushroom caps contain as much as 180 calories, but also 20 IU of vitamin D. The champion in vitamin content is large champignons – portobello. Just one cup of chopped mushrooms contains 384 IU of vitamin D and only 22 calories. Mushrooms are also rich in protein, vitamin B5 and copper.
Containing vital protein, essential amino acids, choline, selenium and sulfur, eggs are also a source of vitamin D. Two large chicken eggs will provide you with a tenth of your daily intake. However, those who adhere to a diet, refuse egg yolks, will not get the vitamin, since it is in it that it is located.
Vitamin D in meat products
Vitamin D is found in pork, beef and other foods. So, pork tenderloin contains 10 IU per 100 grams, pork ham contains 30 IU per 30 gram slice, the same piece of salami contains 17 IU of vitamin D, and 200 grams of beef sausages contains 100 IU.
A good source of vitamin D is beef liver, which is also rich in various vitamins, minerals and nutrients, unlike other types of meat and meat products, the liver contains much less fat and calories. 100 grams of liver contains about 150 IU of this vital vitamin.
Vitamin D content in dairy products
Natural milk does not contain much vitamin D, but this product is usually fortified with it. 200 ml of fortified milk (about a glass) contains about 124 IU of the essential vitamin. Manufacturers also like to add the vitamin to yogurt, which leads to the fact that one small box of this product weighing 125 grams can provide a fifth of the recommended daily intake.
But cheeses do not need to be enriched with vitamin D, it is contained in them anyway. One slice of flavored Swiss cheese (about 30 grams) contains 6 IU of the vitamin. For people with a cow’s milk intolerance, goat cheese is a tasty source of the same dose of vitamin D for the same serving, as well as vitamins B and K. The champion in vitamin D content among ricotta cheeses, just under 90 grams of this curd cheese will provide your body with 25 IU of useful vitamin.
Also interesting: the use of vitamin D for hair growth