Not only does it prevent osteoporosis, the consumption of foods that contain enough vitamin D also helps reduce the risk of developing high blood pressure, cancer, heart disease, and depression. It is recommended to consume foods that contain vitamin D so that the body's needs are sufficient. Vitamin D does have an important role in forming and keeping bones strong. However, there are also other benefits of vitamin D such as maintaining levels of potassium and phosphorus in the blood that can be obtained from the consumption of foods containing vitamin D.
Various Foods Sources of Vitamin D
Foods that contain vitamin D can be found easily for daily consumption, such as:
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| Various Foods That Contain Vitamin D |
Egg yolk
Egg yolk is one food that contains vitamin D. In one egg yolk contains at least about 40 IU of vitamin D. If you are interested in getting vitamin D from eggs, do not consume excess. Because, one egg and egg white, if it contains 200 milligrams of cholesterol. Even a health organization does not recommend the consumption of eggs more than 300 milligrams per day for the health of your heart.
Mushroom
Foods that contain vitamin D which can be an option for those of you who are vegetarians are mushrooms. Like humans, fungi produce vitamin D from UV exposure so that vitamin D is formed in the fungus. To get vitamin D from mushrooms, you can consume various types of mushrooms that are sold around your home. In 3 ounces of portobello mushrooms for example, at least 400 IU of vitamin D.
Salmon
Salmon is one of the foods that contain vitamin D, a source of protein, and is rich in Omega-3 content needed by the body. A health organization says, 3 ounces of cooked salmon contains about 447 IU of vitamin D. Other fish that also have vitamin D content as high as salmon include mackerel, sardines, and swordfish.
Tuna in the packaging
Besides fresh fish, packaged tuna can also be an option. In 100 grams of canned tuna, it contains 236 IU of vitamin D. However, when deciding to eat this type of tuna, consider the type of tuna to avoid canned tuna that contains mercury. It is recommended to choose tuna in the packaging with the label "light" or limit the consumption of this type of tuna at least 200 grams in a week.
Shrimp
In one portion of shrimp, it contains at least 152 IU of vitamin D. Shrimp is classified as low in fat so it is considered safe for consumption. Other ingredients contained in shrimp include protein, copper, and iodine, vitamin B2 and phosphorus. Apart from foods that contain vitamin D, you can get this vitamin from sun exposure, at least 10 minutes per day.
How Many Needs of Vitamin D Every Day?
The amount of vitamin D needed can be given by age. In children and adolescents, vitamin D intake of 600 IU is required. Generally in children, adolescents and adults, vitamin D intake of 600 IU per day is needed. Likewise in pregnant and nursing women.
Differences in vitamin D requirements, especially in the elderly over 70 years. The need for vitamin D at that age is around 800 IU per day.
If you are deficient in vitamin D, your health could be impaired. In infants and children, vitamin D deficiency can cause slowing of a child's growth, difficulty breathing, susceptible to infections, rickets, and weak muscles. Whereas in adults, vitamin D deficiency can cause bone pain, fatigue, and bone disorders.
Consumption of foods that contain vitamin D as a step to meet the needs of vitamin D that the body needs. Consumption of vitamin D supplements, preferably through consultation with a doctor.
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