We can get several source of Vitamin D from foods such vegetables, fruits also meats. But, we also should know the body that contains provitamin D to be activated by sunlight. By exposing the body for at least 10 to 15 minutes of exposure to sunlight is able to transform provitamin D to vitamin D. The sun's rays on the skin cells will transform provitamin D to vitamin D.
Vitamin D is essential for bone health, in addition for bone, vitamin D benefits also can prevent various diseases. To get all these benefits, it is recommended to consume 400 IU of vitamin D per day and 200 IU for adolescents less than 18 years. In order to meet the daily requirement, you can get from 15 vitamin D foods below:
1. Cheese and Butter
Cheese and butter are a source of Vitamin D, because cheese is made from milk processed. Moreover cheese frozen by subtracting the water content in milk. If the milk has as much as 87% water content, so the cheese can be 36%. But the fat content increased to 6 times and also protein increased to 8 times.
2. Salmon
Salmon contains omega 3 and also contains high levels of vitamin D four times more than agricultural products such as mushrooms. For everyday needs, you can consume as much as 3 ounces of salmon per day.
3. Tuna
Tuna can you consume to meet the needs of vitamin D, because tuna contains omega-3, protein, and vitamin D is high. The content of vitamin D in tuna is 200 UI.
4. Cod fish
Vitamin D content in cold liver oil per 100g is 10001IU (1667% DV). Some researchers say, excessive consumption of cod liver oil would be bad for health, especially in children. So you should consult with your doctor first.
5. Cereals
That need to be considered before the consumption of cereals is the composition, number and expiration date how much of its nutrient content. Especially vitamin D contained therein. One cup of vitamin D cereals contain about 40 IU is able to meet 10% of your vitamin D daily fulfillment.
6. Eggs
Eating one egg a day will make our meet the daily requirement as much as 10%.
7. Beef liver
Beef liver is a food that is high enough levels of vitamin D. But you also have to limit their consumption, because fat meat can cause several diseases such as high cholesterol and blood. A study showed that the content of vitamin D in the liver as much as 300 IU.
8. Yogurt
Consuming yogurt in addition to able to increase levels of vitamin D in the body can also keep your digestive system, lowers high blood pressure, and prevent osteoporosis. Actually, eating yogurt is the same as milk. Because the main ingredient of yogurt is milk, so it is the same levels of vitamin D to milk.
9. Margarine
Is different margarine with butter, because margarine is made from vegetable fat, while butter is made from milk fat. Margarine also contains vitamin D, but still more butter because the basic ingredients are milk. It should be noted that both of them have side effects such as cholesterol and high blood if in excessive consumption, as both are saturated oils.
10. Mushrooms
The content of vitamin D in the canned mushrooms are 168 UI, less than orange juice. While on a white mushroom contains high levels of vitamin D to 164 UI per can. Mushrooms grow with little sunlight, with gullible when harvested for 4 to 8 days to produce vitamin D2 in mushrooms. This is done on white mushrooms and brown mushrooms. In fact studies have found that vitamin D contained in fungi is the result of sun exposure had higher levels of vitamin D to 400 UI. Types of mushrooms that you can consume is shitake mushrooms, white mushrooms, mushroom italy, brown mushrooms, enoki mushrooms, morel mushrooms, oyster mushrooms, and portabella mushrooms.
11. Milk
Milk is divided into two milk from animals such as cows and goats
as well as milk from plants such as soy milk. Milk is the largest contributor of vitamin D from other dietary sources. Milk consumed daily vitamin D as much as 98 IU or 25% of that required by the body.
12. Shrimp
Vitamin D content in 85 grams of shrimp are 129 IU or 32% of vitamin D the body needs. But for some people, consumption of shrimp can cause allergies.
13. Oyster
Oysters have a higher content of vitamin D, more than shrimp. Each of its 85 grams, contains 272 IU of vitamin D, or 68% of the daily requirement, oysters can also be a aphrodisiac food. Oysters are also a source of a mineral zinc, and maintain healthy nails, hair, and eyes.
14. Orange juice
A glass of orange juice contains 100 IU of vitamin D or 25% of your daily requirement. Orange juice is also rich in vitamin C and antioxidants that help fight disease.
15. Dark green leafy vegetables
Not many people know that dark green leafy vegetables such as watercress and kale also be a good alternative non-dairy sources of calcium.However, please note that the leaf spinach are also included in dark leafy green vegetables contain oxalic acid that keeps calcium contained therein can not be absorbed by the human body.