أهم مصادر فيتامين د في الغذاء، الفيتامين الهام الذي نحصل عليه من أشعة الشمس، حيث تصنعه أجسامنا بعد التعرض لأشعة الشمس. والمعروف عنه منذ فترة طويلة دوره الكبير بمساعدة الجسم على امتصاص الكالسيوم والفوسفور والاحتفاظ بهما، هذين العنصرين الهامين جدًا لبناء العظام. كما أثبتت الدراسات أن فيتامين “د” يمكن أن يقلل من نمو الخلايا السرطانية، ويساعد في السيطرة على العدوى وتقليل الالتهاب. كما تحتوي العديد من أعضاء وأنسجة الجسم على مستقبلات لفيتامين “د”، إلا أن هناك عدد قليل من الأطعمة التي تحتوي بشكل طبيعي على فيتامين د، في حين يعد إنتاج فيتامين د في الجلد هو المصدر الطبيعي الأساسي لفيتامين د. ولكن الكثير من الأشخاص ليس لديهم مستويات كافية منه لأنهم يعيشون في أماكن يكون فيها ضوء الشمس محدودًا، أو لأنهم يتعرضون لأشعة الشمس بشكل محدود. لذا سنبين في مقالنا اليوم على منصة المنتج أهم مصادر فيتامين د في الغذاء وكل الأمور التي تخص هذا الموضوع.
جدول المحتويات
- 1 أهم مصادر فيتامين د في الغذاء
- 2 سمك السلمون من أهم مصادر فيتامين د في الغذاء
- 3 الرنجة والسردين من أهم مصادر فيتامين د في الغذاء
- 4 زيت كبد الحوت من أهم مصادر فيتامين د في الغذاء
- 5 التونة المعلبة من أهم مصادر فيتامين د في الغذاء
- 6 صفار البيض من أهم مصادر فيتامين د في الغذاء
- 7 الفطر المشروم من أهم مصادر فيتامين د في الغذاء
- 8 الأطعمة المدعمة بفيتامين د
أهم مصادر فيتامين د في الغذاء
إن أهم مصادر فيتامين د في الغذاء كالتالي:
- سمك السلمون.
- الرنجة والسردين.
- زيت كبد الحوت.
- التونة المعلبة.
- صفار البيض.
- الفطر المشروم.
- الأطعمة المدعمة بفيتامين د.
سمك السلمون من أهم مصادر فيتامين د في الغذاء
السلمون من الأسماك الدهنية المشهورة وأحد أهم المصادر الغذائية لفيتامين د. وتبعًا لوزارة الزراعة الأمريكية “USDA” فإن كل 100 جرام من سمك السلمون، يحوي على 526 وحدة دولية من فيتامين د. والجدير ذكره هنا أن السلمون البري الذي يوجد في البحر يحوي عادةً على فيتامين د أكثر من السلمون المستزرع، لكن كلاهما مصدر جيد لفيتامين د.
اقرأ أيضًا: مصادر الهيل الدول المصدرة للهيل.
الرنجة والسردين من أهم مصادر فيتامين د في الغذاء
الرنجة أو السردين من الأسماك الصغيرة والغنية جدًا بفيتامين د، حيث تحوي كل 100 غرام منها على 214 وحدة دولية من فيتامين د. كما تحوي الرنجة أيضًا على كمية عالية من الصوديوم، بمعدل 870 مجم لكل وجبة. وهنا نود الإشارة إلى أن السردين المعلب يعد مصدرًا جيدًا لفيتامين د، حيث تحوي كل 100 غرام منه على 193 وحدة دولية من فيتامين د. كما يوجد
أنواع أخرى من الأسماك الدهنية التي تعد مصادر جيدة لفيتامين د، كسمك الهلبوت الذي يحوي على 190 وحدة دولية من فيتامين د. كذلك سمك الماكريل الذي يحوي على 643 وحدة دولية من فيتامين لكل 100 جرام.
زيت كبد الحوت من أهم مصادر فيتامين د في الغذاء
إذا كنت لا تحب السمك، فإن تناول زيت كبد الحوت هو خيارًا جيدًا، فهو من أهم مصادر فيتامين د في الغذاء. فكل ملعقة صغيرة منه “4.9 مل” تحوي حوالي 450 وحدة دولية من فيتامين د. وقد تم استخدامه لسنوات عديدة لعلاج نقص فيتامين د، كذلك يستخدم كجزء من علاج الكساح والصدفية والسل. بالإضافة إلى ذلك فإن يحتوي على نسبة عالية من العناصر الغذائية الأخرى. مثل فيتامين أ وأحماض أوميغا 3 الدهنية.
التونة المعلبة من أهم مصادر فيتامين د في الغذاء
الكثير من الناس يحبون التونة المعلبة بسبب نكهتها وطرق تخزينها السهلة. فضلًا عن أن تكلفتها أرخص من شراء الأسماك الطازجة. في حين تحتوي التونة الخفيفة المعلبة على 269 وحدة دولية من فيتامين د. كذلك تأتي التونة المعلبة الخفيفة من الأسماك الصغيرة، والتي تحوي على نسبة قليلة من الزئبق. إلا أن التونة البيضاء المعلبة تحتوي على نسبة عالية من الزئبق. لذا عليك اختيار التونة الخفيفة ولا تأكل أكثر من حصة واحدة منها في الأسبوع لمنع تراكم ميثيل الزئبق.
صفار البيض من أهم مصادر فيتامين د في الغذاء
يعد صفار البيض مصدرًا هامًا لفيتامين د، بالإضافة إلى كونه طعامًا مغذيًا رائعًا. وهنا نود الإشارة إلى أن معظم البروتين الموجود في البيض يتمركز في بياض البيض. بينما توجد الدهون والفيتامينات والمعادن في صفار البيض. في حين يحتوي صفار بيضة واحدة كبيرة على 37 وحدة دولية من فيتامين د.
اقرأ أيضًا: مصادر الأرز الهندي الدول المصدرة للأرز الهندي.
الفطر المشروم من أهم مصادر فيتامين د في الغذاء
يعد الفطر المصدر الوحيد غير الحيواني لفيتامين د، وهنا نود الإشارة إلى أن الفطر ينتج فيتامين D2، بينما تنتج الحيوانات فيتامين D3. وبالرغم من ذلك فأن فيتامين D2 يساعد في رفع مستويات فيتامين D في الدم، إلا أنه قد لا يكون بنفس فعالية فيتامين د 3. في حين تعد بعض أنواع الفطر البري مصادر ممتازة لفيتامين D2 نتيجة تعرضها للأشعة فوق البنفسجية. مثل Morels هذا النوع من الفطر الذي ينمو في البرية. كما أن كوب واحد من هذا الفطر يحتوي على 136 وحدة دولية من فيتامين د. حيث يمكن أن يصنع الفطر فيتامين D2 عند تعرضه للأشعة فوق البنفسجية. لذا عليك اختيار الفطر البري أو عيش الغراب المعالج بالأشعة فوق البنفسجية.
الأطعمة المدعمة بفيتامين د
إن المصادر الطبيعية لفيتامين د محدودة، خصوصًا إذا كنت نباتيًا أو لا تحب السمك. لذا يوجد بعض المنتجات الغذائية التي لا تحتوي بشكل طبيعي على فيتامين د، تم تدعيمها بفيتامين د. وأبرز هذه المنتجات ما يلي:
- حليب البقر المجفف.
- حليب الصويا.
- عصير البرتقال المدعم بفيتامين د.
- الحبوب ودقيق الشوفان المدعمين بفيتامين د.
الأسئلة الشائعة
إن المصدر الرئيسي للحصول على فيتامين د هو التعرض لأشعة الشمس.
أفضل وقت للحصول على فيتامين د من الشمس من الساعة ٧ صباحًا الى الساعة ١٠ صباحًا وقبل المغرب بساعتين.
في الحقيقة لا “يعطينا” ضوء الشمس فيتامين د سواء عبر زجاج النوافذ أو مباشرة، وإنما تنتج أجسامنا فيتامين د عندما تتعرض البشرة لأشعة الشمس فوق البنفسجية، وهذا يُحفّز عملية تصنيع فيتامين د.
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