Our top 10 foods rich in vitamin D

Vitamin D, a major player in our well-being , is one of the most versatile vitamins in our body!

It acts as both a nutrient and, to some extent, a hormone. The benefits of vitamin D are numerous and impact various aspects of our body.

You can think of vitamin D as the architect of our bones. It orchestrates the absorption of calcium in the intestine to ensure strong and healthy bones. It is the secret ingredient to prevent bone fragility and maintain the strength of our skeleton .

Vitamin D is the chief regulator of our immune system. It directs the defense troops, that is, our immune cells , to repel unwanted invaders.

When pathogens, such as bacteria or viruses, try to enter our body, vitamin D is there to give the command to fight back. It contributes to the production of antimicrobial peptides, cytokines and other immune system players. These little soldiers are ready to fight, neutralize invaders, and keep our natural defense on alert.

Vitamin D is also involved in cardiovascular well-being , and its role in this region of the body is just as impressive. It helps regulate blood pressure and helps regulate blood vessel immunity.

Vitamin D also plays a role as a coach for your muscles. Muscles have vitamin D receptors, and when this vitamin comes into play, it activates them to improve their performance and reduce the risk of muscle weakness. So, eat foods rich in vitamin D and enjoy some sunshine! Your muscles will thank you.

Vitamin D is a bit like the architect of your body. It ensures that cell growth runs smoothly. It promotes cell differentiation and prevents cells from multiplying in an uncontrolled manner. So, keep it in your menu to ensure that your body building remains well managed.

The National Agency for Food, Environmental and Occupational Health Safety (ANSES) recommends nutritional values ​​for vitamin D based on each age group to ensure that we receive enough of this nutrient.

Infants need a daily intake of 400 IU to support their growth and development . Vitamin D is essential for the health of their bones, their muscles, and to strengthen their developing immune system.

Children ages 1 to 10 continue to grow and develop at a rapid rate. Vitamin D supports bone growth, muscle comfort and contributes to a better defense against small microbial invaders. An intake of 600 IU is recommended.

Adolescence is also a time of growth and hormonal changes. During this transition to adulthood , the recommended daily intake is 600 IU.

As adults, our vitamin D needs remain important to maintain good health. ANSES recommends a daily intake of 600 IU of vitamin D for men and women aged 18 and over.

Here is our top 10 foods rich in vitamin D. To your pots! 🍲

Cod liver oil is the star of foods rich in vitamin D. 100 g of liver oil from this fish can provide more than 1,300 IU of vitamin D.

Salmon is also distinguished by its high vitamin D content : between 570 and 680 IU of vitamin D. It fits perfectly into many tasty recipes. Why deprive yourself of it?

Another food rich in vitamin D : sardines! The latter will provide you with around 480 IU of vitamin D per 100 g. Grilled on the barbecue or eaten in salad, sardines lend themselves to many summer dishes.

Mackerel is also a food rich in vitamin D. It will provide you with between 360 to 570 IU per 100 g serving. This fatty fish was once popular with sailors because it helped prevent scurvy during long sea voyages.

Fresh or canned tuna is also a food rich in vitamin D. It offers average vitamin D intakes compared to the other foods on this list. The exact amount of vitamin D in this fish varies depending on the preparation and variety of tuna.

Organ meats, such as liver, kidneys, brains, or cheek are also foods rich in vitamin D. The exact amount of nutrients in organ meats varies depending on the type and preparation.

For example, 100 g of calf liver contains between 40 and 60 IU of vitamin D. Offal also has the particularity of being rich in vitamin B6 or pyridoxine, an essential nutrient for protein metabolism and the brain.

Known to be excellent sources of calcium and vitamins , some dairy products are also fortified with vitamin D. The nutritional value of milks fortified with vitamin D is excellent.

Eggs, and more specifically egg yolk, are foods rich in vitamin D , but to a much lesser extent than oily fish. On average, a whole egg provides around 40 to 50 IU.

Last foods rich in vitamin D on our list: mushrooms. However, their content varies depending on their exposure to light and their variety. Button mushrooms and shiitake mushrooms are said to be richest in vitamin D.

Here are 3 recipe ideas based on foods rich in vitamin D to try and taste to stock up on this essential nutrient. Enjoy your food ! 😋🍽️

Get ready to enjoy a delicious recipe for cod liver toast, a food rich in vitamin D.

Ingredients :

1. 4 slices of wholemeal bread;

2. 150 g of cod liver;

3. 1 tablespoon of butter;

4. 1 small shallot, finely chopped;

5. 1 clove of garlic, minced;

6. Salt and pepper ;

7. A squeeze of lemon juice;

8. A few sprigs of fresh parsley.

Preparation :

1. Toast your bread slices until nicely browned and set aside.

2. In a small skillet, melt the butter over low heat. Add the finely chopped shallots and garlic, then sauté until translucent.

3. Add the fish liver to the pan, making sure to mash it gently with a fork. Heat everything for a few minutes until the mixture is hot.

4. Season with a pinch of salt and pepper. You can add a squeeze of lemon juice to add a touch of acidity.

5. Generously spread the cod liver preparation on the slices of toasted bread.

6. Garnish your toast with a few sprigs of chopped fresh parsley which will add a touch of freshness.

Another food rich in vitamin D , but more easily used in cooking: tuna. This recipe is sure to please young ones.

Ingredients :

1. 2 cans of canned tuna;

2. 1 cup breadcrumbs;

3. 125 g of fresh cheese;

4. 1 tablespoon of mustard;

5. 1 teaspoon of parsley;

6. 1 egg ;

7. 1/2 teaspoon garlic powder;

8. Salt and pepper, to season;

9. Cooking oil.

Preparation :

1. Mix the tuna, cheese, mustard, parsley, egg, salt and pepper.

2. Shape into nuggets and dip them in the breadcrumbs.

3. Fry them in hot oil.

4. Enjoy! 👌