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Vitamin D and foods rich in it

Vitamin D is one of the very important elements for the health of the body and it is one of the vitamins that are soluble in fat, as it works to maintain the health of teeth and bones, in addition to its participation in several functions of the body’s immune system, nervous, and it also helps diabetics to regulate insulin levels in the body, and it supports The functions of the lungs, the heart, and the blood vessels of the body, so vitamin D deficiency in the body is considered a widespread global health problem, as its deficiency is associated with the development of some immune diseases such as type 1 diabetes, inflammatory bowel disease, arthritis (rheumatism), and many more. Diseases.


Foods rich in vitamin D.

Vitamin D is found in many foods, including:

Sardines and herring

Herring is eaten in many countries of the world, and it is presented in several types, including raw, canned, smoked, and pickled, and this type of fish is considered one of the sources rich in great amount of vitamin D, as 100 grams of herring contains nearly 1600 units of vitamin.

In addition, sardines are rich in vitamin D, and one serving of sardine contains approximately 300 units of vitamin D.


Salmon is a fish rich in vitamin D, and every 100 grams of salmon contains approximately 700 units of vitamin D.

Cod liver oil

Cod liver oil is one of the supplements that people who do not prefer to eat fish can eat as they can get vitamin D, as cod liver oil contains large and abundant amounts of vitamin D, as the small spoon of it contains about 500 units of vitamin D. The use of this oil to treat vitamin D deficiency disease in children in particular.

On the other hand, cod liver oil contains vitamin A, omega-3 acids, with the need to emphasize not to excessive intake of this oil.

Canned tuna

Many people enjoy eating canned tuna, due to its delicious taste and ease of obtaining it, and it is less expensive than other types of fish, as every 100 grams of tuna contains approximately 300 units of vitamin D, and tuna is one of the fish rich in niacin, vitamin K, But on the other hand, tuna contains methyl mercury, which is considered a poison and is found in many fish, and its accumulation causes a lot of dangers to the body, so be careful not to overdry it significantly, but some types of tuna remain better than others and less harmful to the body, such as low-fat tuna. .



Clams live in salt water, and despite their low calories, they are rich in many nutrients, as every 100 grams of oysters contains approximately 400 units of vitamin D, in addition to containing large amounts of vitamin B12, copper, zinc.


Shrimp is one of the most common types of shellfish, and shrimp contains 200 units of vitamin D, in addition to being considered a source of omega-3 acids that are highly beneficial to the body, and shrimp contains large amounts of cholesterol, but it is not a type that raises anxiety or pose a risk. On the body, as there is no evidence or proof of the risk of eating dietary cholesterol on the body.


Egg yolks are one of the sources rich in vitamin D, in addition to considering eggs are very important foods for the body, and egg whites contain large amounts of protein, and egg yolks contain fat, vitamins, minerals, and one egg contains approximately 39 units of vitamin D, and these The quantity is not considered a large quantity, but poultry raised in pastures that are exposed to the sun produce eggs that contain large quantities of vitamin D. Therefore, eggs produced from poultry raised in natural pastures are much better than poultry raised in closed farms that do not expose to the sun.


Mushrooms are one of the only plant sources rich in vitamin D, as mushrooms can make vitamin D when exposed to sunlight, as mushrooms produce vitamin D2, while animals produce vitamin D3, despite the benefit of vitamin D2 and its ability to raise blood levels more than Vitamin D, except that it is not as effective and strong as vitamin D3, and wild mushrooms are one of the sources rich in vitamin D2, as some varieties of mushrooms contain approximately 2000 units of vitamin D per 100 grams of mushrooms, so the types of mushrooms that are grown and exposed to sunlight are much better. It is a dark commercial mushroom.

Sun rays

Vitamin D is known as the sun vitamin, as it is obtained through exposure to sunlight, as the human body converts the rays that fall on the exposed and unprotected body to vitamin D, but it is very necessary to pay attention to and not be exposed to the sun for long periods of time.

Foods fortified with vitamin D.

We can get vitamin D from foods that are fortified with it, as nutritional labels on foods are checked that confirm that the food contains vitamin D, and from foods fortified with vitamin D: milk, dripping grains, orange juice, dairy products and soy drinks .

Nutritional supplements

Some individuals require additional amounts of vitamin D, such as elderly people, nursing mothers, dark-skinned people, people who suffer from liver disease, cystic fibrosis, celiac disease, Crohn’s disease, and people who are obese and who have undergone stomach surgeries.


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