Quels sont les aliments sources de vitamine D ?

La vitamine D est un élément très vital et indispensable pour l’organisme. Elle intervient en grande partie dans la minéralisation et la croissance osseuse. Si l’exposition à la lumière du soleil peut garantir un apport assuré en vitamine D, il ne faut pas non plus négliger d’autres sources naturelles dans l’alimentation. Dans quels types d’aliments peut-on la trouver ?

L’huile de foie de morue

Très connue pour sa teneur en lipides, glucides et protéines, l’huile de foie de morue est aussi une source naturelle en vitamine D. Provenant de la morue d’Atlantique, elle est également réputée pour d’autres valeurs nutritives telles que la vitamine A et l’oméga 3. La consommation régulière de 100 grammes de cette graisse animale est équivalente à 250 ug de vitamine D. Elle est présentée sous forme de gélules et capsules dans les rayons compléments alimentaires.

Les poissons

Tout comme la morue, la consommation régulière de poissons peut aussi couvrir l’apport idéal de vitamine D3 dans l’organisme. Pour en bénéficier suffisamment, nous conseillons plutôt les poissons gras comme le hareng, les sardines, les maquereaux ou encore les saumons. Sachant que 100g de poissons gras constituent à peu près 13 à 22ug de vitamine D en moyenne.

Le lait

Le lait, particulièrement le lait de vache, est une source indéniable de vitamine D. Très recommandée pour les enfants et les personnes âgées, la consommation de 250ml de cette boisson nourrissante équivaut contient 3,70 ug de vitamine D.

Les œufs

100g de jaune d’œuf contiennent environ 3,25 ug de vitamine D. Pour maintenir son apport idéal dans l’organisme, il faut consommer entre 4 à 5 œufs, en particulier ceux provenant des poules élevées en plein air. Il ne faut pas oublier que les œufs sont aussi une véritable source complémentaire en vitamine A et B12.

Les champignons de Paris

Les champignons de Paris sont faibles en calories, mais riches en nutriments essentiels. A part une excellente teneur en vitamine B2, en protéines et en minéraux, ils sont aussi très réputés comme une véritable source de vitamine D.  100g de champignons cuits contribuent à 1,18 ug de vitamine D. Ils sont indispensables pour la santé des os et facilitent l’assimilation du calcium.

Le chocolat noir

Le chocolat noir fait partie des tops 10 des aliments riches en vitamine D. Pour bénéficier de tous ses bienfaits, on privilégie les chocolats contenants au moins 40% de cacao. 100g de chocolat noir contiennent 5 ug de vitamine D.

130 thoughts on “Quels sont les aliments sources de vitamine D ?

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