What foods contain D3? List of top 10 foods rich in vitamin D3
Recently, the health effects of vitamin D3 have become a hot topic on the Internet. Especially in autumn and winter when holiday sunshine decreases, how to supplement D3 through diet has attracted much attention. This article will combine the hot discussions in the past 10 days to compile the most authoritative list of D3 food sources for you.
Why is Vitamin D3 suddenly so popular?
According to recent hot searches in the health category, D3 has become the focus for the following reasons:
| Hot search keywords | Discussion popularity | Associated health benefits |
|---|---|---|
| D3 and immunity | Average daily search volume: 120,000+ | Reduce risk of respiratory infections |
| D3 deficiency symptoms | Douyin topic views 80 million times | Fatigue, bone pain, depression |
| D3 Supplementary Guide | Weibo reading volume: 230 million | Prevent osteoporosis |
Vitamin D3 Food TOP10 Ranking
Based on the latest nutritional research at home and abroad, these foods are natural D3 treasure troves:
| food name | Content per 100g (IU) | Recommended serving size | Recent hot searches |
|---|---|---|---|
| wild salmon | 600-1000 | 2-3 times a week | #Norwegian salmon tested out of standard# |
| canned sardines | 300-500 | 1 can per week | #cannedfoodrevival# |
| Egg yolk | 40-50 | 1-2 per day | #EggYolkCholesterolControversy# |
| fortified milk | 120 | 250ml daily | #Student Milk Plan Upgrade# |
| beef liver | 50-80 | 2-3 times a month | #Animal internal organs nutritional value# |
| tuna | 200-300 | 1 time a week | #日本nuclearwastewaterincident# |
| Mushrooms (sun-dried) | 400-500 | 3 times a week | #vegetariannutritiongap# |
| cod liver oil | 10000+ | Take as directed | #Nordic health method is popular# |
| fortified cereals | 50-100 | as breakfast | #breakfastrevolutiontrend# |
| swiss cheese | 40-60 | 30g per day | #FermentedfoodBenefits# |
The 3 D3 supplementary questions that have received the most attention recently
Organized based on Zhihu hot list questions:
1."Which is more important, sunlight or food?"Expert advice: 15 minutes of sunshine a day can produce 10,000IU D3, but food intake needs to be increased in winter.
2."Which is better, plant-based D2 or animal-based D3?"The latest research shows that D3 is 56% more bioavailable than D2.
3."Do you need additional supplements?"Only those who are deficient in blood tests need to supplement. Overdosage may lead to poisoning.
Supplementary recommendations for special populations
| crowd | Daily requirement (IU) | best food combination |
|---|---|---|
| infants | 400-600 | Breast milk + fortified formula |
| pregnant woman | 600-800 | Fish+eggs+fortified milk |
| elderly | 800-1000 | Marine fish+mushrooms+supplements |
| Office workers | 600-800 | Fortified food + weekend sunshine |
Tips for cooking and preserving D3
Recent popular content from food bloggers shows:
• Low temperature cooking retains more D3 (steaming is better than frying)
• Eating fish with the skin on can increase intake by 30%
• Sun-drying mushrooms for 3 hours can double the D3 content
• Avoid soaking food for long periods of time
Vitamin D3 supplementation requires scientific planning. It is recommended to combine physical examination data and dietary records to develop a personalized plan. The National Health Commission will soon release a new version of dietary guidelines, and it is worth continuing to pay attention to relevant updates.
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