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The Benefits Of Vitamin D And Which Foods Contain It

Vitamin D performs numerous biological functions essential for the health of our body, but in which foods are it found? Here is a list of foods rich in vitamin D to supplement your intake with your diet. The  Vitamin D  is a  vitamin soluble that performs many essential biological functions for the health of our body, which is necessary for the intestinal absorption of minerals, such as calcium and magnesium, and modulating the action against inflammation and the immune system, helping to regulate the response of the immune defenses.

The lack of vitamin D  has been associated with different types of diseases, can cause different symptoms and diseases, such as muscle weakness, brittle bones, difficulty concentrating, recurring fatigue,  diabetes and hypertension, and, in more than 8 out of 10 patients hospitalized for  Coronavirus. In addition to being essential for healthy bones and teeth, vitamin D is an important nutrient for the proper functioning of the immune system. If vitamin D has a protective role against  Coronavirus, let’s find out which foods are richest in vitamin D, integrate their intake, and how to find out if they suffer from a  deficiency of this vitamin.

Vitamin D: The Richest Foods

Vitamin D  is mainly produced through a chemical reaction that depends on exposure to sunlight, specifically UVB irradiation. At the same time, the power supply is only possible to introduce between 10 and 20% of our daily requirement. Although the intake through food is not decisive, eating foods rich in vitamin D  with a certain regularity can be a real help, helping to increase its levels slightly. 

So let’s see which  foods  are richest in  vitamin D : 

  1. fresh salmon – which contains 10.9 μg of vitamin D per 100 grams;
  2. swordfish – 13.9 μg of vitamin D per 100 grams of the product;
  3. mackerel – 13.8 μg of vitamin D per 100 grams of edible portion;
  4. sardines – 4,8 μg of vitamin D on 100 gr;
  5. eggs – the yolk is the richest part of vitamin D: with two eggs, it will take about 2 μg;
  6. tuna – with 1.7 μg of vitamin D per 100 grams (also for canned tuna);
  7. milk – with 1.3 μg of vitamin D 100 grams of whole milk;
  8. bovine liver – with 1.2 μg per 100 grams;
  9. mushrooms – 100 grams of mushrooms contain about 0.2-0.4 μg of vitamin D;
  10. dark chocolate – about 1.90-5.48 µg per 100 g of product.

How To Spot Vitamin D Deficiency

To find out if you suffer from a  deficiency of vitamin D  is sufficient to do a blood test: the value that measures the level of reserves in the blood is called “25-OH Vitamin D” and is considered normal if between 75 nmol / l (30ng / ml) and 200 nmol / L (80ng / ml). We can speak of vitamin D deficiency when the concentration of 25-OH-D is less than 30 nmol / l (12 ng / ml). 

Furthermore, the daily requirement of vitamin D  is estimated at around 400 – 600 IU (international units), a value that rises significantly if we do not expose ourselves sufficiently to sunlight, reaching 1,000 IU per day. Consequently, if it is not possible to expose yourself to sunlight and integrate the diet with foods rich in vitamin D, it is good to take specific supplements, contact a specialist to build an effective treatment scheme, and avoid the risk of incurring an excess of vitamin D.


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