10 Foods Rich in Vitamin D
Vitamin D is necessary for calcium metabolism in the body: it promotes intestinal absorption of this mineral, and then it is reabsorbed by the kidneys. Vitamin D is essential for bone growth during childhood, contributes to healthy bones and teeth and helps prevent osteoporosis. Sun exposure is the main source of vitamin D, but it can also be found in food. Discover 10 foods rich in vitamin D.
Cod Liver Oil, the Vitamin D Champion
Cod liver oil is extracted primarily, as its name suggests, from the liver of Atlantic cod, more commonly known as "cod".
Cod liver oil is known for its quality and nutritional value, once children get angry. Used as a dietary supplement, it is now found in capsule form.
In addition to being very high in vitamin D, cod liver oil is an excellent source of vitamin A, a fat-soluble vitamin that plays a key role in maintaining good eyesight and contributing to bone growth and good skin health, and omega-3s (24 g per 100). grams, which is 8 times more than salmon), a polyunsaturated fatty acid that protects the cardiovascular system and stimulates memory.
100 g (or 10 cl) cod liver oil = 250 mcg of vitamin D
Good to know:
Your daily vitamin D requirements are:
0 to 1 year: 10 micrograms (mcg) per day;
1 to 70 years (including pregnant women): 15 mcg per day;
71 years and older: 20 mcg per day.
According to the French Academy of Medicine, the recommended daily intakes are not enough, and amounts should be doubled to 30 micrograms per day in adults.
Salmon is an excellent source of Vitamin D
Salmon is part of the group of oily fish, that is, "blue" fish with a fat content of more than 2%.
Farmed salmon is one of the fattest fish, as it can contain up to 12.5% fat, knowing that most of the fat in it is not necessarily harmful to your health. Salmon is an excellent source of polyunsaturated fatty acids including omega-3, and regular consumption (once a week) will have beneficial effects on cardiovascular health (reducing blood pressure and triglyceride levels, protecting against blood clots, and reducing the risk of atherosclerosis). , etc.) and is also rich in minerals (phosphorous, selenium, calcium, etc.) and vitamins B, D and E.
The vitamin D content of salmon varies with the species and method of cooking: for example, baked or grilled pink salmon is twice as rich in vitamin D (14.7 mcg per 100 g) as baked or grilled wild Atlantic salmon (8.2 mcg per 100 g), which are the same richer. of farmed Atlantic salmon (6.8 mcg per 100 g).
100 grams of salmon = between 6 and 23 mcg of vitamin D
Trout, high in vitamin D
Like all fish, trout is a good source of complete proteins (contains 9 amino acids), vitamins and minerals necessary for the body.
Farmed rainbow trout is the species often found in fishmongers stalls, especially in the summer, and it's also one of the French's favorite fish, behind salmon and cod. Trout is considered an "fatty" fish, and it is rich in polyunsaturated fatty acids, including omega-3, which have positive effects on cardiovascular health. Particularly nutritious, rainbow trout contains a large amount of phosphorous, selenium and vitamins of group B and D. A 100-gram serving of rainbow trout provides 11 micrograms of vitamin D, which is almost three quarters of the recommended daily intake for children and adults.
100gm of baked rainbow trout = 11mcg of Vitamin D
Atlantic herring is rich in vitamin D
Cold sea fish is a very good source of vitamin D, and a 100-gram serving is enough to cover almost half of the daily needs of women and men.
The cooking method has little effect on the vitamin D content, for example 100 grams of marinated Atlantic herring provides 7 mcg of vitamin D while a cooked, baked or grilled piece contains 5.4 mcg.
Herring is one of the most caught fish in the world, it is prized for its high content of omega-3 (up to 2.2 grams per 100 grams, about the same as salmon) and minerals, especially phosphorous which plays a major role in the mineralization of bones and teeth and selenium which helps to Prevent the formation of free radicals.
100 grams of marinated herring = 7 mcg of vitamin D
The egg and vitamin D
As an omelette, boiled, fried, scrambled or if prepared ... Eggs are an essential part of the diet, and are highly regarded by all the population. So much so that in 2012, 66 million tons of eggs were produced worldwide 1 .
The egg is famous for its nutritional value: its high content of complete proteins makes it a very good alternative to meat. It is also a good source of selenium, vitamins B2 (involved in cell energy metabolism, hormone production and tissue repair), B12 (contributes to the formation of red blood cells and healthy nerve cells) and vitamin D.
Vitamin D is primarily present in the yolk, a portion of 100 grams of egg yolk provides 3.2 micrograms to the body versus 2.1 micrograms per 100 grams of cooked yolk. For comparison, 100 grams of raw eggs contain 1.5 mcg versus 1.1 mcg if a hard-boiled egg.
100 grams of egg yolk = 2 to 3.2 mcg of vitamin D
Milk is a good source of calcium and vitamin D
Cow's milk is famous for its high calcium content, and contributes to the strengthening of bones and teeth.
It is also an excellent source of other minerals such as phosphorous or selenium and a good source of vitamins such as vitamin D. 20% of the recommended daily intake for children, women and men.
250ml cow's milk, 0% to 3.25% fat = 3 mcg of vitamin D
Good to know: The National Program for Healthy Nutrition (PNNS) recommends consuming 3 dairy products per day for adults and between 3 and 4 products for children and teens 1 . For its part, the Canadian Food Guide recommends the same amount for children and teens but only two dairy producers per day for adults ages 19 to 502.
Calf liver is a good source of vitamin D
Liver is often hated by children, it is a “red” offal rich in proteins and essential minerals such as phosphorous, potassium, magnesium, calcium, iron, vitamins A, D and some of the B group (B1, B2, B6 and B12).
More tender and tasty, especially if the animal is fed exclusively on milk, calf liver is often preferred to beef liver, which is more solid and bitter. For 100 grams of cooked calf liver, you get up to 2.52 micrograms of vitamin D, which is a quarter of the recommended daily amount for women and men. On the other hand, cooked beef liver is less rich in vitamin D than calf liver, as 100 grams of fried or cooked beef liver contains about 1.2 mcg of vitamin D.
100 grams of cooked veal liver = 2.5 mcg of vitamin D
Fortified soy drink with vitamin D content
Originally from Asia, soybeans or soybeans are part of the legume family. To obtain this drink, soybeans are boiled, crushed and filtered.
Soy drinks are high in water, high-quality protein and low in fat, usually unsaturated fats. It was first in this way that the soy drink arrived in North America and Europe at the beginning of the twentieth century, then due to its slightly pungent taste and very thick texture, the drink was modified (adding natural sugars such as rice syrup, honey or cane sugar, texture agents such as gum arabic or xanthan, oil and flavorings such as vanilla or chocolate) in order to please as many as possible.
Soy drinks are generally enriched with minerals (calcium, zinc, magnesium, iron, manganese, etc.) and vitamins (A, B2, B12, D), so that their nutritional quality today exceeds that of cow's milk. A fortified soy drink is a good source of vitamin D, a 250ml glass contains 2.125 mcg. Conversely, a regular soy drink, that is, not fortified, does not contain vitamin D.
250 ml of fortified soy drink = 2.125 mcg of vitamin D
Canned tuna rich in vitamin D
In risottos, in salads, sandwiches or pies, tuna finds its place in many preparations.
In general, tuna is a very nutritious food, it is rich in protein, polyunsaturated fatty acids (omega-3), phosphorous, selenium, vitamins of group B, vitamins A and D. of fresh tuna.
A variety of types of tuna can be found in canned foods, grouped under two generic names: white tuna and light tuna. Light tuna is often most appreciated by consumers because it contains up to 4 times less mercury than white tuna.
However, it is important to specify that all cans of tuna contain a concentration of mercury below the standard, in other words, consuming canned tuna regularly does not present any health risk. The only exception is for albacore tuna. Health Canada recommends that pregnant women and young children limit their consumption of canned albacore tuna 1.
100 grams of canned albacore tuna = 2 mcg of vitamin D
100 grams of canned light tuna = 1.2 mcg of vitamin D
Vitamin D in mushrooms
In addition to its excellent content of minerals (copper, selenium, phosphorus, iron, etc.) and vitamins of group B, especially vitamin B2 (which is involved in energy metabolism in cells, tissue growth and regeneration, production of hormones and red blood cells) and vitamin B3 (plays a role in the disposal and use of carbohydrates, fats and proteins, in the circulatory system, the work of the nervous and digestive systems, etc.). Good source of Vitamin D.
For 100 grams of cooked Paris mushrooms, we get 1.18 mcg of vitamin D. It is important to specify that it must be cooked to benefit from its good vitamin D content.
A little extra: Mushrooms of Paris are rich in protein and very low in calories (25 calories per 100 grams of raw Paris mushrooms versus 59 per 100 grams of cooked mushrooms), and are therefore an excellent slimming ally!
100 grams of cooked mushrooms = 1.18 mcg of vitamin D