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6 Foods Rich in Vitamin D

 Vitamin D is important and essential in many of the processes and functions of the body, but how can we get it through food? What are the foods rich in vitamin D?


Often a person does not get the right amount of vitamin D through sunlight, so it is important to focus on foods rich in this vitamin.


What are the most prominent foods rich in vitamin D? The answer is as follows:


6 Foods Rich in Vitamin D

The most prominent foods rich in vitamin D include the following:

1. Salmon

Salmon is a fatty fish that contains large amounts of vitamin D. According to the Food and Agriculture Organization of the United States, every 100 grams of salmon contains 361-685 international units of vitamin D.


In addition, salmon has many different health benefits, the most important of which are:


Reducing the risk of infection.

Improving and enhancing the health of body cells and blood vessels.

Prevention of heart disease.

Promote bone health.

Increasing the efficiency of the brain's work and protecting it from Alzheimer's disease.

Reducing the risk of stroke.

Contribute to weight control.

2. Sardines and herring

These two types of fish are eaten in different ways, whether raw, canned, smoked, or even pickled!


This fish is one of the foods rich in vitamin D, as every 100 grams of fresh herring contains 1,628 international units of vitamin D, while 100 grams of sardines contains 272 international units of vitamin D.


Sardines have the following health benefits:


Helps reduce weight.

Reduces the risk of cancer.

Promotes a healthy immune system.

It strengthens the bones.

It benefits heart health and function.

Protects against anemia.

3. Cod liver oil

If you do not like eating fish, cod liver oil is the solution for that, as it contains a high amount of vitamin D, as each 4.9 milliliters of cod liver oil contains 450 international units of vitamin D.


In addition, cod liver oil is a rich source of vitamin A and omega-3, which gives it many different health benefits, such as:


Reducing the risk of cancer.

Diabetes prevention.

Reducing symptoms of arthritis.

Promote cardiovascular health.

Help speed up the wound healing process.

Increase cognitive performance processes.

Despite the benefits associated with taking cod liver oil, certain amounts of it must be used due to the negative effects it may cause, so consult your doctor before doing so.


4. Canned tuna

If you find that eating canned tuna is easier and more delicious than the previously mentioned fish, you can do so and get 236 international units of vitamin D in every 100 grams of it, in addition to its richness in vitamin K.


Eating tuna means that you will enjoy the following health benefits:


Prevention of various cardiovascular diseases.

Improving the general mood.

Promote heart health.

5. Egg yolk

People who do not eat seafood may find the right amount of vitamin D in the yolk, as the yolk of one egg contains 18-39 international units of it.


The amount of vitamin D in eggs varies depending on how the chickens are raised.


Eating egg yolks is associated with the following health benefits:


Protecting and strengthening the immune system.

Improve and maintain eye health.

Promote bone health.

Work to improve metabolic processes.

Beneficial for healthy skin and hair.

Help increase mineral absorption in the body.

6. Other foods rich in vitamin D

Foods rich in vitamin D are not limited to the above, but also include:


Oysters: Each 100 grams of oysters contains 320 international units of vitamin D.

Shrimp: Each 100 grams of it contains 152 international units.

Mushrooms: Each 100 grams of mushrooms contains 2,300 international units of vitamin D.

The recommended daily amount of vitamin D from foods is 600 international units, and in the absence of sunlight, this amount is approximately 1,000 international units.

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