The 7 foods with the highest vitamin D content

September 14, 2021 by archyde

4. Fortified margarine

While margarine doesn’t naturally contain vitamin D. However, it is one of the few foods that can be fortified with vitamin D in Germany. Therefore, depending on the fortification, they contain margarines between 2.5 and 7.5 micrograms per 100 grams of food. When buying, look for the label “contains vitamin D” and check the vitamin D content in the nutritional information on the back of the packaging. Unfortunately, margarine is not a healthy source of vitamin D, as the quantities that would be necessary to cover the daily requirement of vitamin D are far too high to be covered by the high-fat product margarine.

5. Cheese

When it comes to cheese, it depends on the type: Hard cheese such as Gouda contains on average 1.3 micrograms per 100 grams of food. Unfortunately, soft cheese or cream cheese do not contain any significant amounts of the sun vitamin. Similar to margarine, cheese is unfortunately very rich in fat and calories, which is why it is only of limited use as a vitamin D supplier.

6. Lebertran

With whole 300 micrograms Cod liver oil per 100 grams is the absolute front runner among the vitamin D sources. The oil, which is mainly obtained from the liver of cod and haddock, was therefore used in Germany until the 1960s to prevent vitamin D deficiency and rickets (softening of the bones). Since the taste is very penetrative and there is a risk of overdosing, cod liver oil is no longer in use these days.

Tip: Only if your doctor diagnoses a deficiency or undersupply should you consider a supplement: because if used incorrectly, there is a risk of Overdose consists. In addition, a good vitamin D preparation should always contain vitamin K2, as the two vitamins have a synergistic effect, for example in building up bone substance. Corresponding preparations can be found here in, for example Capsule shape or in Teardrop shape.

7. Dark chocolate

Chocolate alcoholics: watch out inside! Because you can actually cover part of your daily vitamin D requirement with chocolate. This does not apply to white chocolate or milk chocolate with a low cocoa content. But we still get 100 grams of dark chocolate between 1.9 and 5.48 micrograms of vitamin D. – as researchers from the Martin Luther University Halle-Wittenberg found out in 2017. Since the sun vitamin is contained in cocoa, the following applies: The higher the cocoa content, the better!

The myth of the avocado: Unfortunately not a source of vitamin D

On the Internet one finds the statement again and again that avocados contain large amounts of vitamin D. And also in the databases of many food tracking apps the vitamin D content is given as 3 to 6 micrograms per 100 grams of avocado. Unfortunately, this information is based on an incorrect entry in a large German food database, which has now been corrected. Of the Federal Food Key (BLS) now puts the vitamin D content of avocados at 0 grams Datenbank des U.S. Department of Agriculture (USDA) Avocados are listed with 0 grams of vitamin D.

PUT 1xbet
Natasha Kumar

By Natasha Kumar

Natasha Kumar has been a reporter on the news desk since 2018. Before that she wrote about young adolescence and family dynamics for Styles and was the legal affairs correspondent for the Metro desk. Before joining The Times Hub, Natasha Kumar worked as a staff writer at the Village Voice and a freelancer for Newsday, The Wall Street Journal, GQ and Mirabella. To get in touch, contact me through my