Sources of Vitamin D That Needs to Know

Vitamin D plays an important role for our body. Not only as a reinforcement of bone but also prevention of various diseases. Various chronic diseases like heart disease, diabetes, cancer, multiple sclerosis, and memory loss is caused by deficiency of vitamin D.

The following are sources of vitamin D to meet the needs of our bodies:
1. Sun
About 80 percent of the vitamin D we need comes from the sun. The recommended time for sunbathing is at 6:00 a.m. to 9:00 throughout the body for 10 minutes. To prevent the risk of skin cancer, avoid exposure to sunlight at 09.00 - 15.00.


2. Milk
Cow's milk, whether it is a full-fat or skim, naturally contain vitamin D and is also fortified with other essential nutrients. One glass of milk contains about 100 IU of vitamin D.

3. Fish oil
Post fish oil supplements a bad taste. However, currently available on the market a variety of fish oil supplements that make it more comfortable on the tongue. Other than fish oil supplements rich in omega-3 turned out to also contain vitamin D which is quite high.

4. Salmon
This includes fish rich in omega-3. Available in the form of frozen fish, fresh or canned. Salmon contain vitamin D were four times more than agricultural products.

5. Eggs
With content of about 21 IU of vitamin D in egg yolks and pure proteins in the whites, eggs are a nutritious food that must be consumed.

6. Tuna
Tuna is a type of sea fish which is also rich in vitamin D, but also high in protein and omega-3.

7. Shrimp
Shrimp is a source of omega-3 is high in protein but low in fat and calories. Shrimp served in a 85 g dose contains 129 IU of vitamin D.

8. Cereals
Most products are ready to eat cereals on the market are fortified with vitamin D. Combine your cereal with milk rich in vitamin D as part of a healthy menu every day.

9. Mushrooms
According to a study published in the Journal of the Federation of American Societies for Experimental Biology, white button mushrooms exposed to ultraviolet B rays for several hours to contain vitamin D is about 400 percent higher.