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Foods Rich in Vitamin D

Vitamin D not only plays an important role in the absorption of calcium and phosphorus in the body, but also strengthens muscles and bones and helps to improve mood. Although you can buy vitamin D in pill form at the pharmacy, it is probably healthier to get it from the foods you eat. People aged 18-50 should use 600-800 (ME) per day, and people over 50 should use 800-1000 (ME). So, we will introduce you to food products rich in vitamin D.


1. Cod liver

Just one tablespoon of cod liver oil contains 1,360 (ME) of the vitamin. In addition to vitamin D, this liver is rich in vitamins A and E, unsaturated fatty acids, folic acid, omega-3 and iodine. These vitamins have a positive effect on growth, strengthen bones and prevent cardiovascular diseases. It is generally sold in capsule form.

2. Salmon


Because salmon is high in fat, 100 g of fish has 645 (ME) of vitamins. In addition, it is rich in vitamins A, C, B6, B12, calcium, iron, magnesium, omega-3 and protein.

3. Scalloped fish

Mackerel is a little less oily than salmon, but 100 g of fish contains 570 (ME) of vitamins. But like salmon, it is rich in vitamins A, C, B6, B12, calcium, magnesium and other minerals.

4. Egg mushrooms

Egg mushrooms are grown artificially, so they are affordable. Half a cup of raw egg mushrooms contains 366 (ME) d of the vitamin. It also has a high content of B vitamins, nicotine, pantothene, biotonin, iron, calcium, phosphorus, iodine and minerals.

5. May fish

100 g of may fish contains 1600 (ME) of vitamins. But this applies to unsalted fish, and 100 g of salted mackerel contains 680 (ME) of vitamins. In addition, it has a high content of omega-3 and omega-6 saturated fatty acids, copper, iron, selenium, fluorine, potassium, phosphorus, iodine and other healthy minerals.

6. Eggs

Compared to previous products, the content of vitamin D in eggs is very low, 100 g of egg yolk contains 87 (ME). In other words, 2 fried eggs contain 44 (ME) of vitamins. In addition to vitamin D, eggs are rich in B vitamins and vitamins A, E, and K. It also contains iron, calcium, sodium, phosphorus, fluorine, zinc, copper and other minerals necessary for the human body.

7. Beef liver

100 g of beef liver contains 42 (ME) vitamins, but it also contains high levels of selenium, iron, B-type vitamins, and vitamins A, C, E, and K.

8. Tuna fish

Each 100 g of pickled tuna contains 268 (ME) d amines. In addition, it is rich in vitamins and minerals such as niacin, A6, B6, B12, C, K, calcium, iron, magnesium, phosphorus, potassium, and sodium. Tuna has the highest selenium content among fish, and 100 g of fish contains 128% of the daily dose of selenium.

9. Red caviar

One tablespoon of red caviar contains 37 (ME) of vitamins. It is also rich in easily digestible protein, B vitamins, vitamins A, C, E, sodium, calcium, iron, zinc, phosphorus, and omega-3.

10. Swordfish

Although swordfish contains 666 (ME) of vitamins per 100 g, it is not abundant. This fish can be bought near the Indian Ocean and in European countries. It also contains many healthy vitamins such as potassium and sodium.

11. Bacon

This type of product may seem unhealthy, but every 100 g of this product contains 42 (ME) of vitamins, protein, vitamins A, C, B vitamins, potassium, and sodium.

12. Saturated products

This includes products such as milk, yogurt, juice, dupu, etc., to which additional vitamins are added. For example: 100 g of dupu contains 100 (ME) d of vitamins. However, we recommend that you carefully read the ingredients of the product and make your choice.

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