What are the foods with more vitamin D? Vitamin D or vitamin D3 is essential to have good health and more today where a large part of the population has this low vitamin.
Some problems derived from the lack of vitamin D or also called sun vitamin are depression, increased risk of getting type 2 diabetes, cancer and osteoporosis among others.
In this video we will see what are the 7 highest foods in vitamin D so that you can include them from now on in your diet.
I want to clarify that all the foods that I am going to expose next are in order of minor to major according to the amount of vitamin D that have each 100gr of edible product.
A relevant fact is that the recommendations for adults of vitamin D are very varied and there does not seem to be a clear medical consensus on what daily amount to take. We can find from 1000-2000 IU per day up to 7000UIor more for an adult.
Personally and comparing several reference authors in this field, 5000 UI would be the recommended daily values ​​and totally safe amounts to take without any type of contraindication.
7- Smoked salmon:
And I want to clarify that the smoked and not the fresh, since the smoked has 760 IU of vitamin D, the fresh salmon would have 320 IU, so it is important to clarify this nuance.
So that you have no doubt that it is smoked salmon, it is that at least here in Spain we find in supermarkets as if it were cold cuts, that you can eat directly without cooking.
MACROS:
Kcals: 181
G: 8.7gr, P: 25.4gr H: 0gr
Vit D: 760 IU
6- Conger:
It is a semi-porous fish high in protein and very little caloric that apart from helping us with our daily dose of vitamin D is advisable in all types of diets. Its macros are as follows:
kcal: 102, G: 2.8gr, P: 19, H: 0gr
Vit D3: 880 IU
5- Tuna or bonito
Tuna is a type of blue fish like the first one we have discussed salmon and both are very rich in omega 3 fatty acids that are essential for the proper functioning of the human body. Its nutritional information is as follows:
Kcal: 200
G: 12gr, P: 23gr, H: 0gr
Vit D: 1000 IU
4. Caviar
The caviar that is considered a delicacy, refers to the sturgeon fish roe. The peculiarity of this food is that it has a very expensive price and therefore is not something that most of us can eat daily. Even so, it has 1404 IU per 100 gr so it deserves a place in this list.
MACROS
Kcal: 276
G: 17.9gr, P: 24.6gr, H: 0gr
Vit D3: 1404 IU
3. Herring
The herring is a fish similar to the sardine, by the way, the sardine is another fish that has a good amount of vitamin D3 although a little less than those of this list but it is a good option.
The herring has approximately 1600UI of vitamin D and its nutritional information is as follows:
Kcal: 233
G: 17.8gr, P: 18.2gr, H: 0gr
Vit D: 1600 IU
IMPORTANT MESSAGE THAT THEY ARE EXPECTED AT THE END OF THE VIDEO BECAUSE I HAVE TO GIVE THEM AN IMPORTANT MESSAGE
2- Angulas
The eels are the offspring of the eels and are the only fish that is allowed to hunt at such an early age according to the fishing laws
It has approximately 4400 IU (% according to 5000UI) of vitamin D.
Kcal: 213
G.:16.5gr, P: 16.3 gr H: 0gr
Vit D: 4400 IU
1- Cod liver oil
Finally we reached the top of this list and more than deserved because the cod liver oil has nothing more or nothing less than 8400 IU of vitamin D. An authentic madness.
Kcal: 887
G: 99.9 gr
Vit D: 8400 IU
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Now that we have seen the 7 foods that contain more vitamin D, I have to say that, if you are looking for a way to obtain the benefits of this, your priority should be sun exposure. The sun should be the main source of vitamin D, for something this is the sun's vitamin Therefore, apart from increasing the consumption of foods we have seen, the most important thing is that you prioritize your sun exposure and daily to be possible.To give you an idea, depending on the month of the year we are, we would need 15 min in some cases (as in summer), up to 1 hour or more (in winter because there is less sun and we go more covered) to get all the vitamin d3 we need.
Therefore, the diet should represent about 20% of the total amount of vitamin D in our day, and the rest, 80% should come from sunlight.
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