4. Fortified Margarine
While margarine does not naturally contain vitamin D. although it is One of the few foods that can be fortified with vitamin D in Germany. Depending on their fortifications, they contain margarine. Between 2.5 and 7.5 micrograms per 100 grams of food. When buying, look for the label “containing 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 amount that would be needed to meet the daily requirement of vitamin D is too high to be covered by the high-fat product margarine.
When it comes to cheese, it depends on the type: hard cheese e.g. 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.
with whole 300 micrograms Cod liver oil is one of the foremost sources of vitamin D per 100 grams. The oil, which is derived mainly 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). Because the taste is very penetrating and there is a risk of overdose, cod liver oil is no longer in use these days.
Tip: Only if your doctor diagnoses a deficiency or low supply should you consider supplements: Because if used incorrectly, there is a danger of more than enough Made of. In addition, a good vitamin D preparation should always contain vitamin K2, as the two vitamins have a synergistic effect, for example in the formation of bone matter. Similar preparations can be found here, for example capsule size or in teardrop shape.
7. Dark Chocolate
Chocolate Alcoholics: Look 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. – In 2017 researchers from Martin Luther University Halle-Wittenberg found. Since the sun vitamin is contained in cocoa, the following applies: The higher the amount of cocoa, the better!
The myth of the avocado: Unfortunately, it is not a source of vitamin D.
It is repeatedly said on the Internet that avocados contain a large amount of vitamin D. And the databases of many food tracking apps also give vitamin D content 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. NS Federal Food Key (BLS) Now put the vitamin D content of avocado at 0 grams Daytonbank des US Department of Agriculture (USDA) Avocado is listed with 0 grams of vitamin D.
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