Sources of vitamin D are very diverse and are needed by the body because it can provide many benefits. If we talk further, this type of vitamin which has the scientific name calciferol is divided into two types, namely vitamin D2 and vitamin D3.
Of the two, the quality of vitamin D3 that comes from sunlight is far superior to vitamin D that comes from food. The reason is because vitamin D3 is more easily digested by the body, and can last longer in the blood circulation, but both types are still needed by the body.
Various sources of vitamin D and their functions
Health experts say the daily requirement of vitamin D for adults ranges from 600 to 2,000 IU. Meanwhile, according to the Indonesian Ministry of Health, the recommended intake is 15-20 micrograms per day.
Everyone’s need for this type of vitamin is different, and a lack of vitamin D can lead to brittle bones, bone pain, and bones that break easily.
To reduce health risks and meet daily needs to the fullest, you can get them from these various sources:
Kelly Kennedy, RD, staff nutritionist at Everyday Health, reveals that exposure to natural sunlight is the easiest way to get vitamin D. For that try to get out of the house, then walk or sit in the sun directly.
But even though it is good for the body, it should still be limited because excessive sunbathing can pose other risks that are quite dangerous.
The World Health Organization (WHO) states that every day you only need to be exposed to the sun for at least 5-15 minutes within a period of 2-3 times a week, without using sunscreen products to meet the intake of vitamins in the body.
The time recommended by experts is 10 a.m. to 2 p.m., because it has a much smaller risk of UV radiation. Well, by doing this simple activity you can also run a hobby of farming at the same time.
For those of you who don’t have time to sunbathe, take advantage of UV lamps that have UV B rays from the sun. However, limit use to around 15 minutes to avoid the effects of radiation on the skin.
Included in the category of high-fat fish that are not only rich in protein, but also calciferol. From 100 grams of Atlantic Salmon contains 526 IU of vitamin D or 66% of the daily requirement, while wild salmon contains 988 IU or 124% in the same portion.
Is a food source of vitamin D which is generally available in cans or can be consumed raw. But maybe not everyone likes it because this type of food has a fairly strong aroma.
However, who would have thought that 100 grams of this small fish contains 216 IU which already meets 27% of daily vitamin needs.
Of the many types of fish available, tuna is included in the category of foods high in calciferol. Because in every 100 grams of canned tuna, it contains 268 IU which is equivalent to 34% of daily vitamin D needs.
But unfortunately this type of fish contains methylmercury, a type of poison that can cause serious health problems if it builds up in the body.
These foods contain vitamin D and omega-3 fatty acids and are low in mercury. So it is not wrong if this type of fish is one of the healthiest fish for daily consumption.
In every 100 grams, there are many good benefits that you can get such as protein, carbohydrates, and minerals.
One of the most popular and popular food sources of vitamin D is cheese. It has a savory taste and goes well with any type of food.
In every 50 grams of cheese contains about 8-24 IU, but the vitamin D content in cheese varies from one type to another, depending on how it is produced.
This fruit does not contain vitamin D but the presence of magnesium in it helps activate vitamin D in the body.
A Journal of the American Osteopathic Association revealed that consuming an adequate amount of magnesium can increase the benefits of vitamin D optimally.
Both soy milk or cow’s milk are very good for optimizing vitamin D intake for adults and children.
In each 237 ml cup of cow’s milk contains about 115 – 130 IU, while soy milk contains 107 to 117 IU. Wow, that means both are equally good consumed every day.
Not only does it contain high vitamin C, but it also contains vitamin D which is good for health. So this type of fruit can be the right choice when you want to optimize your daily intake of vitamins in a more varied way.
Oatmeal is usually often an alternative food source for those who are losing weight, because it is made from wheat which can be filling and also nutritious.
But did you know that from a cup of oatmeal there are about 136 IU of calciferol which is useful for meeting the needs of vitamin D.
Although so far, yellowish-orange or green fruit is known as a good source of vitamin C, it turns out that this fruit also contains vitamin D which is very beneficial for health, especially during a pandemic like this.
Green vegetables that contain calciferol, secretly also contain a lot of magnesium and vitamin K which is good for the blood. Well, it’s not surprising that many health experts recommend broccoli as a healthy food that can be consumed every day.
Tofu and tempe
Foods made from soybeans are cheap and easy to find, and every 100 grams of tempeh or tofu contains 26% of vitamin D which is good for supporting your daily needs.
Fish oil derived from cod fish contains vitamin A, omega and vitamin D which reaches 448 IU. Because of this content, fish oil is a good source of calciferol for the body.
In this case fish oil can also be an alternative for those who do not like fish for various reasons.
Another calciferol-containing food is beef liver. This can be seen in every 3.5 ounce serving it contains 50 IU of vitamin D!
Indeed, the amount is less than other foods, but this food is a good source of vitamins if consumed in sufficient portions because there is a fairly high cholesterol content.
Although small, it turns out that the yellow one has a savory taste, it contains a number of nutrients that are very beneficial for health. One of them is that it contains high protein and 37 IU of vitamin D which is equivalent to 5% of the daily requirement of adults.
Included in the category of vegetables that produce calciferol, because of the pro vitamin called ergosterol in mushrooms.
Ergosterol is what synthesizes vitamins in mushrooms when exposed to sunlight. Unfortunately, this content is only found in mushrooms that are bred outdoors.
Those are 18 sources of vitamin D that come from the sun that are the main and easy for you to get. If not enough, you can take vitamin D supplements from trusted brands.
From research conducted by the University of Chicago Medicine, it was found that meeting the daily calciferol requirement can reduce symptoms when infected with the Corona virus. More than that this type of vitamin also provides good benefits for health.
In addition to consuming calciferol, make sure to always monitor your health independently, especially during a pandemic like this. It’s easy, just have some medical equipment such as Oximeter, oxygen concentrator and other types that can be used to control the condition of the body every day.
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