An adult should consume about 600 IU of vitamin D daily to 70 years to be healthy, after this age is appropriate to increase the intake to 800 IU. Although it is possible that our bodies produce vitamin D through sun exposure, do not always get this nutrient we get through them, so we must resort to diet. Here we give you a list of foods rich in vitamin D , so include them in your diet and enjoy all its benefits.
Foods rich in vitamin D: catfish
Of all the food we can find catfish , also known as catfish in some countries, is one that offers a higher amount of vitamin D , with a contribution of more than 400 IU per 85 grams. Furthermore is a fish with low levels of mercury, so that it may consume twice a week with no problem.
Foods rich in vitamin D: oily fish
Besides being rich in omega 3 , several blue fish also offer a large supply of vitamin D in our body. The most important of all is the salmon with more than 300 IU of vitamin per 100 grams. It is very beneficial to the body than fish, however, should not be eaten more than twice a week because of its high fat content.
The tuna and sardines canned or fresh in your version also offer a supply of vitamin D to our body, like mackerel, which however should not be taken as often because of their high mercury content.
Foods rich in vitamin D: eggs
The egg is an animal protein with greater benefits for our health, is that although we know not to abuse because of the high cholesterol content of the yolk, the egg is rich in vitamin D , providing 20 IU each.
Prefers healthier preparations like boiled eggs or poached to reduce fat intake.
Foods rich in vitamin D: shellfish and mollusks
Prawns, shrimp, oysters and clams are rich in vitamin D with many benefits for our body. In the special case of oysters, per 100 grams we received 320 IU of vitamin D, more than half of the required daily intake.
Foods rich in vitamin D: fish oils
The fish oils are a good source of omega 3 and vitamin D, and although not everyone is able to incorporate them into the diet, are a useful alternative when for some reason difficult to eat foods rich in vitamin D .
Similarly products that are fortified with this nutrient, as some milks, yogurts, cheeses and cereals are also a good option.
