Do you have a deficit vitamin D? In that case, you can incorporate foods rich in this vitamin into your diet to increase your daily dose and feel better. In the event that it is not enough, remember that you can combine it with vitamin D supplements.
Best foods rich in vitamin D
What foods can not miss in your diet? These are some of the popular ones:
- Cod liver oil: this cod liver oil contains a large part of the vitamin D that we need, specifically about 252 mcg-
- Salmon oil: More than the salmon itself, salmon oil contains 100 mcg. It is a very high proportion and highly recommended for the daily diet.
- glass eel: It is one of the richest foods in vitamin D that we find on the market, specifically with about 110 micrograms per 100 grams of product.
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Tuna, bonito and mackerel: this type of preserves in oil are also a great ally if you have a deficit of this type of vitamin, because it provides about 25 micrograms per 100 grams. Since these cans are very popular, if you introduce them weekly you will notice the difference.
- Important note: in marinade the proportion drops to about 20 per 100 grams, which is not bad at all.
- Herring: It is from the sardine family. A blue fish rich in Omega-3, but which also has 23 micrograms of vitamin D in 100 grams of herring. It's not bad at all.
- Conger: It is another of the most popular fish if we talk about vitamin D. In this case, the proportion is about 22 for every 100 grams of product.
- Jack mackerel or pomfret: this type of fish is also rich in vitamin D, the proportion is about 16 per 100 gr.
- Liver: Although it is not one of the favorite foods, it is good for anemia and it is also one of the foods rich in vitamin D, both rabbit and veal. The latter has 68 IU of vitamin D per 100 grams.
- Eggs: they are part of the diet of many people and have vitamin D. It is concentrated in the yolk. It has 40 IU of vitamin D per 100 g.
As you can see, there are many foods that we eat on a daily basis that can increase the levels of vitamin D in the blood. In the case of having a deficit, it is important to introduce a greater consumption of them. Also, they are very healthy and beneficial for all.
What if I need supplements for the elderly?
The truth is that not all people manage to have a good level of vitamins only with food. In some cases it is also necessary to resort to a series of vitamin supplements like the ones you will find in iunatural, also in the case of vitamin C supplements.
Do you have any doubt left? Now that you know how to cover the vitamin D deficit in your body, don't hesitate to opt for these healthy and complete foods for your diet. You will notice the results.
