The Vitamin D Content Of Food
vitamin d food

Most foods contain none or minimal traces of vitamin D. Even marine fish contributes little to the vitamin D supply. That is why hardly any vitamin D is absorbed through food.

Few types of fish are high in vitamin D, such as herring, salmon, and eel (the table), but this is only true for wild fish. Contrary to what is wrongly believed, fish cannot produce any vitamin D. The vitamin D in fish comes from some specialized tropical plankton species that use vitamin D to protect their genes from the intense UV radiation of the tropical sun. Both nucleic acids and vitamin D are at the molecular resonance frequency of UVB radiation.

Vitamin D reaches our latitudes with the plankton through ocean currents (Gulf Stream) or migration of fish. Therefore, the vitamin D content of sea fish also depends on the place where it is caught. Freshwater fish usually does not contain any vitamin D. The vitamin D content of fish from aquafarming is also overestimated, as they often only take in little vitamin D through their food.

Half of the vitamin D is destroyed when grilling and roasting, and sometimes up to 95% is lost. The need for vitamin D cannot be met with fried fish, even if it is eaten by the kilo. Eating raw fish carries the risk of contracting roundworms and other parasites.

The Vitamin D Content Of Some Foods:

Vitamin D Content Units / 100 g
Vitamin D Content Units / 100 g
Breast Milk0.5-5Herring1080
Milk (3.5% fat)2-5Salmon640-880
Yogurt (3.5% fat)2-3Eel840
Quark (40% fat)8Sardine400
Butter10-50Trout280
Cream45Tuna240
Edam Cheese12Cod40
Emmental Cheese45Mackerel40
Gorgonzola40Cod Liver Oil12000
Avocado140-210Beef Liver68
Mushroom80Pork Liver40
Chicken Egg50-120Margarine10-40

The vitamin D content of milk, eggs, and meat depends on how much vitamin D the animals could produce in the sun and have consumed with the food. Vitamin D synthesis is not possible when animals are kept in stalls. 50 to 100 units of vitamin D per 100 grams are usually added to animal feed. Because 50 to 95% of the vitamin D is destroyed during frying, the specified values ​​should be reduced accordingly for fried foods.

The low vitamin D content in breast milk is due to the fact that most breastfeeding mothers suffer from a severe vitamin D deficiency without even realizing it. The mother needs about 6,400 units per day to supply the baby adequately.

The avocado is a good vitamin D source, but it can only cover a small part of the requirement. Fish are often heavily polluted with environmental toxins, so regular and copious fish consumption is not advisable. Cod liver oil, an oil obtained from the liver of cod and haddock, is also contaminated.

The vitamin D content of cod liver oil is high, but unfortunately also that of vitamin A. In order to achieve and maintain an optimal vitamin D level, larger amounts would be required, which, however, soon lead to vitamin A poisoning. This is why cod liver oil is not suitable for meeting vitamin D requirements. In the past, when you did not have any supplements, this was acceptable for preventing rickets.

Cod liver oil also tastes disgusting. The taste comes from the rancid fats that result from the oxidation of the highly unsaturated fatty acids during pressing and storage. As a result, the oil is inedible and toxic – another reason to replace cod liver oil with vitamin D supplements.

The vitamin D content of milk, cheese, and butter is low and depends on whether the dairy cows live on pasture and produce vitamin D in the sun. Especially in winter, when the vitamin D requirement is high, milk and dairy products only contain traces of vitamin D, making practically no contribution to the supply.

Margarine only contains minimal vitamin D additives, so that even when consumed excessively, it does not contribute to meeting your needs. The advertisements for yogurt because of vitamin D are just as misleading because the quantities are meaningless for all types.

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