Top 7 foods rich in Vitamin D

Vitamin D-rich foods: the key to optimum health

Vitamin D is essential for our health, and while our bodies can synthesize it from exposure to the sun, it's also crucial to consume it through our diet. Discover vitamin D-rich foods in this article, from oily fish and dairy products to surprising options like dark chocolate.

1. Oily fish

Oily fish, such as salmon, herring and trout, are among the best sources of vitamin D. On average, they contain 15 micrograms of vitamin D per 100 g.
2. Eggs

Eggs as a whole are a good source of vitamin D, but it's mainly in the yolk that it's concentrated. Approximately 11 micrograms of vitamin D are present per 100 g of egg.

3. Avocados

If you're looking for plant-based options, avocados can be an excellent source, offering around 5 micrograms of vitamin D per 100 g. 

4. Dark chocolate

Yes, you read that right! Dark chocolate with a minimum cocoa content of 70% is another surprising source of vitamin D. On average, it contains around 5 micrograms of vitamin D per 100g. However, remember to eat it in moderation to avoid too much sugar.

5. Mushrooms

Mushrooms, such as chanterelles and shiitakes, are another vegetarian option for vitamin D, providing an average of 4 micrograms per 100 g. 

6. Cottage cheese

With a reduced fat content of 3%, cottage cheese is a healthy option for vitamin D. It contains around 4 micrograms of vitamin D per 100 g and can be eaten on its own, with fruit or used as an ingredient in healthy recipes.

7. Butter

Even butter, often considered a cooking staple, contains a modest amount of vitamin D, at around 1.2 micrograms per 100 g.

If you'd like to find out more about the benefits of vitamin D for our bodies, and about vitamin D deficiency, I invite you to watch the video I made on the subjectn click here.

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Dr Noura Marashi (doctor of pharmacy, health youtuber, creator of the Pharmaquiz health and well-being app),

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