Foods containing the most vitamin D, ranked first is cod liver oil, ranked second is deep-sea fish, animal liver ranked third. Fruits and vegetables: 1 cherries 2 guavas 3 red peppers 4 yellow peppers 5 persimmons 6 strawberries 7 oranges 8 kale cauliflower 9 kiwi.

Foods rich in vitamin D:

Only a few foods in nature contain vitamin D. Animal foods are the main source of natural vitamin D in non-fortified foods, such as high-fat sea fish and fish eggs, animal liver, egg yolks, cream and cheese, while lean meats, milk, and nuts contain traces of vitamin D. However, sunbathing can promote the synthesis of vitamin D in the body. synthesis in the body. So keep supplementing with cod liver oil drops. There are 5 quality food sources of vitamin D.

1. Salmon.

American Alliance for Natural Health data show that salmon has the highest vitamin D content of all natural foods. In addition to salmon, tuna is also rich in vitamin D. Whether it's fresh, frozen, or canned, the content is high.

2. Milk.

Linas? Pauling Institute of Nutrition found that milk, whether whole or skim, contains natural vitamin D. And much of the milk on the market is already fortified with vitamin D.

3. Eggs.

Linas? Pauling Institute of Nutrition has found that eggs are powerful reservoirs of nutrients. The yolks are very high in vitamin D, and the whites are full of high-quality protein.

4. Mushrooms.

A new study in the United States found that round white mushrooms receive UV light for a few hours, in which vitamin D increases fourfold. Before you eat a mushroom, let it get some sun!

5. Shrimp.

Data from the U.S. Department of Agriculture's National Natural Nutrition Database shows that shrimp is high in omega-3 fatty acids and protein and low in fat and calories.

Expanded Information:

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Food Recommendations

Outdoor activities, as long as the body receives enough sunlight, the body can synthesize enough vitamin D; in addition to fortified foods, usually low in vitamin D content of natural foods, animal foods are the main source of natural vitamin D in non-fortified foods,

. p>For example, relatively large amounts are found in fatty marine fish and eggs, animal liver, egg yolks, cream, and cheese, while lean meats, milk, and nuts contain trace amounts of vitamin D. Vegetables, grains and their products, and fruits contain small amounts of vitamin D or little or no vitamin D activity.

Common foods rich in vitamin D (international units/100g)

Food name Vitamin D content Food name Vitamin D content

Canned salmon and sockeye trout 500 Cream (31.3% fat) 50

Canned tuna (oil-poached) 232 Eggs (fried, hard-boiled, poached) 49

Stewed chicken liver 67 Roasted lamb liver 23

Vitamin D (vitamin D ) is a sterol derivative with anti-rickets effects, also known as the anti-rickets vitamin.

It is now believed that vitamin D is also a steroid hormone, and the most important members of the vitamin D family are VD2 (ergocalciferol) and VD3 (cholecalciferol). Vitamin D are all derivatives of different vitamin D proteins after ultraviolet irradiation.

Plants do not contain vitamin D, but pro-vitamin D is found in both animals and plants. Vitamin D is a fat-soluble vitamin, and there are five compounds, and the ones that are more relevant to health are vitamin D2 and vitamin D3.

They have the following three properties: it is found in some natural foods; the human body has subcutaneous stores of 7-dehydrocholesterol produced from cholesterol, which is converted to vitamin D3 by ultraviolet light; and proper sunbathing is sufficient to meet the body's need for vitamin D. The body's need for vitamin D.

Vitamin D (Vd) is a cyclopentane-polyhydrophenanthrene compound, which can be formed by the activation of vitamin D (provitamind) by ultraviolet light at 270-300nm.

Animal subcutaneous 7-dehydrocholesterol, ergosterol in yeast cells are vitamin d original, activated by ultraviolet light were converted to vitamin d3 and vitamin d2 amount, but artificial irradiation of the majority of this type.

The maximum absorption peak of vitamin d is 265nm, relatively stable, dissolved in organic solvents, light and acid to promote isomerization, should be stored in nitrogen, no light and acid-free cold environment, oil solution with antioxidant stabilization, the aqueous solution is not stable due to dissolved oxygen.

Double bond system reduction can also lose its biological utility.

The main toxic side effect of vitamin overdose is excess calcium in the blood, and early signs include dysentery or constipation, headache, lack of appetite, dizziness, difficulty walking, pain in the muscles and bones, and arrhythmia.

Advanced symptoms include itching, decreased function of the kidney-shaped veins, osteoporosis, weight loss, and liming of muscles and soft tissues.

References:

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Baidu Encyclopedia - Vitamin D