We tell you which are the foods richest in vitamin D according to nutritionists and experts. These meals will provide the necessary contribution of this nutrient, especially in the countries or seasons of the year most lacking in sunlight.
During the summer months, those who are distinguished for being the most luminous and sunny year, our body is able to convert about fifteen minutes of daily exposure to the sun in large amounts of vitamin D. But at other times of the year such as the winter period or in certain geographical areas of the globe, it is necessary to acquire this nutrient through food.
Next, we review a complete list of suitable foods to provide you with the vitamin D you need for an excellent state of health. In this way, you can complement the exposure to sunlight or learn other ways to provide this nutrient to your body. The current recommendation is 400-600 IU (international units) per day.
One hundred grams of mushrooms, especially those varieties such as Portobello give you a considerable amount of vitamin D. When they are raw and have been exposed to ultraviolet light, the index increases.
With more than 100 IU per ounce -28 grams, salmon tops the list of foods with vitamin D of natural origin. As you may know, this blue fish has many extra benefits, from the contribution of Omega 3 to improving sleep, cognitive performance or fat burning.
Half a dozen oysters provide you with more than 60% of your daily need for the nutrient. If you like seafood, take the opportunity to taste them as a gourmet.
Less than 100 grams of this white fish of soft and exquisite flavor, also known as halibut or halibut, give you 254% of your daily need for vitamin D.
170 grams of shrimp have 64% of your daily needs for vitamin D. Of course, the price of these crustaceans in the market is not excessively economical. Continue reading- 7 best foods that good for health in 2018
This blue fish so popular with pil-pil in the Basque Country or Portuguese rice gives you a discreet amount of vitamin D – specifically, about 170 grams give you the ideal 18% daily. Cod is also a source of vitamin B12, phosphorus, potassium and magnesium.
A large egg has 4% of its daily value, but for this, it must include the yolk. If you want to bake an egg perfectly, do not miss this article.
It depends a lot on the type of cheese, but the most recommendable ones are provolone, fresh cheese, parmesan cheese or blue cheese. In general, 100 grams give you 24 IU. Other dairy products such as milk and yogurts also provide you with an important supply of vitamin D.
Tuna, especially in oil or canned, is fantastic to provide you with the vitamin D you need. According to experts, 85 grams of tuna in a sandwich or salad provide 25% of the daily minimum.
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