Vitamin D3, Cholecalciferol Benefits and Nutrition Facts

Published on: 01/06/2022

High-containing Vitamin D3, Cholecalciferol Foods

Nutrient Content Reference
Halibut, black, raw 27.4 27
Salted mackerel 25.2 25
Carp, raw 24.7 25
Eel, all kinds 23.3 23
Canned sockeye, liquid-free, skin-and-bone contents 21.5 22
Canned sockeye, boneless, liquid-free contents 21 21
Canned sockeye salmon, all contents 19 19
Rainbow trout, bred on a farm, cooked in the heat 19 19
Margarine (spread) based on vegetable oil, 35-39% fat 17.5 18
Chavycha, smoked 17.1 17
Sauerkraut cooked in the heat 16.7 17
Swordfish cooked in the heat 16.6 17
Sturgeon, all kinds, smoked 16.1 16
Mackerel Atlantic, raw 16.1 16
Rainbow trout, bred on a farm 15.9 16
Canned salmon, liquid-free contents 14.5 15
Canned salmon, liquid-free, skin-and-bone contents 14.1 14
Nerk 14.1 14
Swordfish 13.9 14
Salmon, with bones, canned 13.7 14
Whitefish, smoked 13.3 13
Salmon cooked in the heat 13 13
Sturgeon, all kinds, cooked in the heat 12.9 13
White fish, all kinds, smoked 12.8 13
Baby food, Porridge, oatmeal, dry 12.7 13
Fish milk, all kinds 12.1 12
White fish, all kinds 12 12
Margarine spread, 40-49% fat 11.8 12
Horse mackerel, cooked in the heat 11.4 11
Kizhuch, wild, cooked in the heat 11.3 11
Pompano Florida, raw 11 11
Skimmed milk powder, with vitamins A and D. 11 11
Skimmed milk powder, instant, with vitamins A and D. 11 11
Pink salmon, raw 10.9 11
Powdered milk 26.7% fat, whole, with vitamin D. 10.5 11
Chicken egg yolk, dried 10.4 10
Sturgeon, all kinds, raw 10.3 10
Dredger, all kinds, raw 10.2 10
Keta, a dry product without marinade with bones 9.6 10
The horse mackerel is Pacific 9.1 9
Kizhuch, wild, raw 9 9
Baby food, Porridge, rice, dry 8.5 9
Dried chicken egg 8.3 8
Ready-made breakfast, crispy rice (produced by Ralston Foods) 7.6 8
Processed American cheese 31% fat, with vitamin D, ppm 51% in dry. в-ве 7.5 8
Egg mix (meets the standards of the US Department of Agriculture) 7.4 7
Canned horse mackerel, dry product without marinade 7.3 7
Mackerel Spanish, raw 7.3 7
Breast milk substitute, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, non-reconstituted 7.1 7
Cornflakes, Ralston Corn Flakes 7.1 7

Nutrition Facts About Vitamin D3, Cholecalciferol

The Nutritional Benefits of Blubber: Omega-3s, Vitamin D, and More

The Benefits of Blubber in Nutrition

Blubber, also known as adipose tissue, is a type of fat found in marine mammals such as whales, seals, and walruses. While it may not sound appealing, blubber actually has several nutritional benefits that make it a valuable source of energy and essential nutrients.

Rich in Omega-3 Fatty Acids

Blubber is a rich source of omega-3 fatty acids, which are essential for brain health, reducing inflammation, and supporting heart health. Omega-3s are considered essential fats because the body cannot produce them on its own, so including blubber in your diet can help ensure you're getting an adequate intake of these important nutrients.

High in Vitamin D

Blubber is one of the few food sources of vitamin D, a nutrient that plays a crucial role in bone health, immune function, and mood regulation. Incorporating blubber into your diet can help prevent vitamin D deficiency, especially in regions with limited sunlight exposure.

Provides Long-lasting Energy

Due to its high fat content, blubber provides a concentrated source of energy that can sustain you through long periods of physical exertion or cold weather conditions. Inuit populations have traditionally relied on blubber as a staple food source during harsh Arctic winters.

Supports Insulation and Thermoregulation

Blubber acts as an insulating layer for marine mammals, helping them maintain body temperature in cold ocean waters. While humans may not need as much insulation, consuming blubber can still support thermoregulation and keep you warm in chilly environments.

How to Incorporate Blubber into Your Diet

If you're interested in adding blubber to your diet, it's important to source it ethically and ensure it's properly prepared to remove any contaminants. Blubber can be consumed raw, cooked, or rendered into oil for various culinary uses. Consider consulting with a nutritionist or dietitian to determine the best way to incorporate blubber into your overall eating plan.

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The Ultimate Guide to Vitamin E in Nutrition: Sources, Benefits, and More

The Role of Vitamin E in Nutrition

Vitamin E is a crucial nutrient that plays a vital role in maintaining overall health and well-being. It is a powerful antioxidant that helps protect cells from damage caused by free radicals...

Sources of Vitamin E

There are several food sources of vitamin E, including nuts, seeds, leafy green vegetables, and vegetable oils. Some of the best sources of vitamin E include almonds, sunflower seeds, spinach, and avocado...

Benefits of Vitamin E

Consuming adequate amounts of vitamin E can have numerous benefits for your health. It helps support the immune system, promotes healthy skin and eyes, and may even reduce the risk of chronic diseases such as heart disease and cancer...

Vitamin E Deficiency

A deficiency in vitamin E is rare but can lead to serious health issues. Symptoms of vitamin E deficiency may include muscle weakness, vision problems, and impaired immune function. It is important to ensure you are getting enough vitamin E through your diet or supplements...

Incorporating Vitamin E into Your Diet

There are many delicious ways to incorporate vitamin E into your diet. Try adding a handful of nuts or seeds to your morning oatmeal or salad, drizzling olive oil over roasted vegetables, or enjoying a spinach and avocado smoothie. By including a variety of vitamin E-rich foods in your meals, you can easily meet your daily requirements...

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The Nutritional Benefits of Beef: Protein, Iron, Zinc, and B Vitamins

The Nutritional Benefits of Beef

Beef is a rich source of essential nutrients that are important for overall health and well-being. It is packed with high-quality protein, iron, zinc, and B vitamins.

Protein Powerhouse

Beef is one of the best sources of complete protein, containing all the essential amino acids your body needs for muscle growth and repair.

Iron for Energy

Beef is a great source of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based foods. Iron is essential for transporting oxygen in the blood and preventing fatigue.

Zinc for Immunity

Beef is a rich source of zinc, a mineral that plays a crucial role in immune function, wound healing, and DNA synthesis. Including beef in your diet can help boost your immune system.

B Vitamins for Metabolism

Beef is a good source of B vitamins such as B12, niacin, and riboflavin, which are important for metabolism, energy production, and nerve function. These vitamins are essential for overall health.

Lean Cuts and Healthy Cooking Methods

When choosing beef, opt for lean cuts such as sirloin, tenderloin, or round to reduce saturated fat intake. Use healthy cooking methods like grilling, broiling, or roasting to minimize added fats and calories.

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The Ultimate Guide to Vitamin E: Benefits, Sources, and Recipes

The Importance of Vitamin E in Your Diet

Vitamin E is a crucial nutrient that plays a key role in maintaining overall health and well-being. It is a powerful antioxidant that helps protect cells from damage, supports immune function, and promotes healthy skin and eyes.

Sources of Vitamin E

There are several food sources of vitamin E, including nuts, seeds, leafy green vegetables, and vegetable oils. Incorporating these foods into your diet can help ensure you are getting an adequate amount of this essential nutrient.

Benefits of Vitamin E

Consuming sufficient amounts of vitamin E has been linked to a variety of health benefits, including reducing the risk of chronic diseases such as heart disease, cancer, and Alzheimer's. It also plays a role in promoting healthy skin and hair.

Recommended Daily Intake

The recommended daily intake of vitamin E varies depending on age and gender. For adults, the recommended daily allowance is 15 milligrams. It's important to meet this requirement through a balanced diet or supplements if necessary.

Recipes Rich in Vitamin E

Try incorporating vitamin E-rich foods into your meals with recipes like spinach and almond salad, avocado toast with sunflower seeds, or a smoothie bowl topped with mixed nuts and seeds. These delicious dishes will not only satisfy your taste buds but also provide you with the essential nutrient your body needs.

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The Ultimate Guide to Vitamin E in Nutrition: Sources, Benefits, and Recipes

The Importance of Vitamin E in Nutrition

Vitamin E is a crucial nutrient that plays a significant role in maintaining overall health and well-being. It is a powerful antioxidant that helps protect cells from damage, supports immune function, and promotes healthy skin.

Sources of Vitamin E

Vitamin E can be found in a variety of foods, including nuts, seeds, vegetable oils, and leafy green vegetables. Incorporating these foods into your diet can help ensure you are getting an adequate amount of vitamin E.

Benefits of Vitamin E

Consuming sufficient amounts of vitamin E can have numerous benefits for your health. It can help reduce inflammation, improve skin health, and support eye health. Vitamin E also plays a role in protecting against chronic diseases such as heart disease and cancer.

Recommended Daily Intake

The recommended daily intake of vitamin E varies depending on age and gender. For adults, the recommended daily allowance is 15 mg. It's important to ensure you are meeting this requirement through your diet or supplementation.

Recipes Rich in Vitamin E

Try incorporating vitamin E-rich foods into your meals with recipes like spinach and almond salad, avocado toast with a drizzle of olive oil, or a homemade trail mix with nuts and seeds. These delicious recipes can help you boost your vitamin E intake in a tasty way.

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