The nutritionist listed the foods that contain the most “sunshine” vitamin.
Why is it important to get vitamin D from foods?
Doctors and scientists have been saying for decades that vitamin D is necessary for the normal functioning of the body. But there are still a lot of people who do not fully understand how much it should be consumed and where is the best place to look?
Vitamin D is a fat-soluble vitamin, which is also a hormone that is produced in the skin under the influence of ultraviolet rays. That is why it is also called the “sunshine” vitamin.
To get a daily dose of a useful vitamin, a person needs to walk daily in the fresh air and in the open air for about 20-30 minutes. If this is not possible, then you need to think about getting a hormone from food. Fortunately, there is such an opportunity and this path will not require large financial costs.
Food should be healthy
The top five sources of vitamin D are:
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wild salmon. According to a dietitian Marina Sorokina, this fish is the richest source of the “sunshine” vitamin. 100 g of salmon contains from 600 to 1000 IU. But their counterparts, grown on farms, are much smaller: 250 IU per 100 gr.
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fish fat. This dietary supplement has 400-1000 IU in 1 tablespoon. For convenience, you can buy amber capsules at a pharmacy.
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herring. Oh, it’s not for nothing that our parents and grandmothers respect this fish: 100 g of herring contains from 290 to 1500 IU of the “sunny” vitamin.
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canned fish. Sardines, tuna and other types of sea fish in oil are another wonderful source of vitamin D. They can contain about 300 IU per 100 g.
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foods specially fortified with vitamin D. The easiest way to find such “enriched” milk. In one glass of such a product there will be about 100 IU of the vitamin.