- foods rich in vitamin D., like fish and eggs, strengthen bones and immune system and are useful for preventing cancer and autoimmune diseases. Let's find out better.
> Properties of vitamin D
> Foods rich in vitamin D
> Daily requirement
> A recipe rich in vitamin D
Eggs are among the foods rich in vitamin D
Properties of vitamin D
Vitamin D is an indispensable vitamin for the body, there are two types, the cholecalciferol (vitamin D3), deriving from cholesterol, is synthesized in animal organisms, while theergocalciferolo (vitamina D2) it is of vegetable origin.
It is used to strengthen bones and treat osteoporosis, the immune system, contributes to the absorption of calcium, maintains the correct levels of phosphorus in the blood; it is also a valuable aid for those suffering from muscle weakness and pain, hypertension, diabetes, psoriasis and autoimmune diseases; finally, it is believed that its action is also essential for the prevention of cancer and multiple sclerosis.
Main foods rich in vitamin D.
Good food sources of vitamin D are: fish and the oils it contains, in particular trout, sole, mackerel, salmon, swordfish, sturgeon, tuna and sardines; the eggs, especially the yolk; milk, butter; liver and animal fats, such as those contained in chicken, duck and turkey meat; corn flakes and cereals, green vegetables and mushrooms are quite rich in them.
Finally, please note that correct exposure to sunlight promotes the production of vitamin D. Here are the main vegetarian foods rich in vitamin D.
They typically contain nearly 5 micrograms of vitamin D per 100 grams. In addition to D, eggs also contain other vitamins, such as A, folic acid, vitamin B (B6 and B12), and important minerals such as calcium, phosphorus, iron and potassium. It is a good idea to consume eggs in various ways, possibly lightly and in addition to other ingredients, as in the recipe below.
Green vegetables and mushrooms
Among the vegetables, those that contain low levels of vitamin D are those with green leaves, such as spinach, chard, herbs. The only vegetable that is a natural source of vitamin D is the mushroom, as the latest research shows: 100 grams of porcini mushrooms provide 3 micrograms of vitamin D.
Butter, milk and fatty cheeses
Butter provides about 0,75 micrograms per 100 grams of product, milk and some fatty cheese consumed occasionally allow the body to register the correct daily intake of vitamin D.
Fortified muesli and cereals for breakfast
Vitamin-fortified muesli and breakfast cereals and fortified soy products contain varying doses of vitamin D. One serving of bran cereal typically provides around 3 to 4 micrograms of vitamin D.
Also find out about the symptoms, causes and treatments for vitamin D deficiency
The daily vitamin D dosage varies from person to person and it also depends on exposure to sunlight and skin type. In healthy adults, the daily intake should be between 5 and 10 micrograms per day, 10 for infants or children within three years.
In early childhood and development, such as in adolescence, levels should be around 15 micrograms. At least 10 micrograms should be maintained even in pregnancy and in old age.
Vitamin D rich recipe
Omelette with porcini mushrooms and mozzarella
Ingredients for 4 people:
- 300 grams of fresh porcini mushrooms
- a couple of tablespoons of Parmesan cheese
- little milk
- 6 eggs
- a garlic clove
- salt and pepper
- a buffalo mozzarella
- extra virgin olive oil
Method: Clean the mushrooms and sauté them in a pan with a tablespoon of oil and a clove of garlic which you will then remove, add salt, continue cooking by covering and adding water if necessary for about 20 minutes. Break the eggs into a bowl, add salt and pepper, add two tablespoons of Parmesan cheese and two of milk, beat for a few minutes.
In a large non-stick pan heat the oil, put the eggs and let them thicken, stirring and shaking to check that they do not stick to the bottom. At this point, add the mushrooms and diced mozzarella in the center, close the two edges of the omelette, turn off the heat and leave it covered for a few minutes before serving.
Natural Vitamin D Supplements
Other articles on vitamin D:
> The 9 healthiest foods rich in vitamin D.
> Vitamin D, the sunshine vitamin
> The importance of vitamin D for health
> Vitamin D, effects of deficiency and excess
> Vitamin D in infants, because it is important
> Vitamin D, where is it found?
> Vitamin D in disease prevention
> Cod liver oil rich in vitamin D: price and where to buy it
> The sunscreen that would stimulate the production of vitamin D
> Vitamin D in food, myths to dispel