Vitamin D deficiency affects about a billion people worldwide. Moreover, the wording “suffer” is not an exaggeration.
This element is vital for many processes within the body. For example, with a deficiency, normal absorption of calcium is impossible – which means that nails, hair, teeth, bones become fragile and vulnerable. Also, with a lack of vitamin D, metabolism, immunity, the nervous system and muscles suffer. There are suggestions that a reduced vitamin level directly provokes diseases such as:
The required daily dose of vitamin D for people aged 1 year to 70 years is 15 mcg (600 IU in international units).
There is a widespread belief that taking vitamin D is not necessary. Our body synthesizes the required amount under the influence of sunlight. This is true, but only in part.
To receive a daily dose, it is necessary to substitute at least 40% of the body in direct sunlight for 20 minutes a day. The average citizen is not able to get so many sunbaths even in the summer or in warm regions. And if the sun is not enough, the situation is aggravated: the required daily dose of vitamin D rises to 1000 IU (25 mcg).
In general, there are no options. Each of us should look for additional sources of vitamins besides sunlight. Fortunately, this is not so difficult. Enough to include in the diet foods that are guaranteed to replenish your D-stocks.
100 g of this fish on average contains from 360 to 685 IU of vitamin D. But it is important where the salmon was caught.
Studies show that fish grown in nature have more vitamins – about 1000 IU per 100 g. That is, a portion of wild salmon completely covers the daily D-need. But farmer fish is less valuable: it contains only 250 IU of vitamin per 100 g.
- Herring, sardines, mackerel, and halibut
More affordable, but no less useful alternatives to salmon.
Fresh Atlantic herring contains an average of 1628 IU of vitamin D per 100-gram serving. And this is even more than the daily allowance.
By the way, do not worry about a possible overdose: a healthy body itself regulates the number of vitamins supplied with sunlight and food. An excess of vitamin D is most often earned by abusing pharmacy supplements.
Pickled herring also has enough vitamin – an average of 680 IU per 100 g. But this product has a drawback: it has too much salt.
Other types of oily fish are also good:
- sardines – about 270 IU per serving;
- mackerel – 360 IU per serving;
- halibut – 600 IU per serving.
- Cod liver oil
A teaspoon of this type of fish oil contains about 450 IU of vitamin D. A good bid for success, but remember that excess fish oil can be harmful to your health.
- Canned Tuna
Its advantage is accessibility and low cost. 100 g of canned food contains up to 236 IU of vitamin D. In addition, tuna is a source of vitamin K and niacin.
But there are also disadvantages. For example, canned foods include salt. Also in such tuna can be increased mercury content. Therefore, do not eat more than 100-150 g per week.
They don’t have much vitamin D – about 150 IU per 100 g. But shrimp have one indisputable advantage: their meat, unlike sea fish fillets, contains a minimal amount of fat.
In one 100-gram portion of wild oysters – only 68 kilocalories, but 320 IU of vitamin D, an almost triple dose of vitamin B12, and a lot of copper and zinc needed by the body.
- Egg yolks
An option for those who do not like seafood. But here, as in the case of salmon, it is important in which conditions the laying hen lived.
A typical yolk of an egg, taken down by a chicken grown indoors, contains only 18–39 IU of vitamin D. But chickens grown on a free-range under the sun give a result 3-4 times higher.
The leaders in vitamin D content are egg yolks from laying hens that consumed feed enriched with this vitamin: they contain up to 6000 IU per yolk.
- Mushrooms are grown in open ground
Like humans, mushrooms are able to synthesize vitamin D under the influence of the sun. And in decent quantities: sometimes up to 2300 IU per 100 g.
But this only applies to mushrooms that have access to sunlight or artificial ultraviolet radiation. Those mushrooms that are grown under standard commercial conditions – in the dark cannot serve as sources of vitamin D.