In this post, we will discuss what foods are high in vitamin D. Here’s an explanation:
Vitamin D can be found in dairy products and seafood or seafood. In this post, we will also discuss brief information about the benefits of vitamin D and the recommended dosage for the body.
Meanwhile, we can get it through sun exposure for another 10 to 15 minutes. Morning sunlight is good for the body because it provides the vitamin D we need. Apart from the sun we can get vitamin D from the following foods.
Sources of high vitamin D that are often recommended are vitamins found in animal food sources such as
Food Sources Containing High Vitamin D
1. Seafood or seafood
Fish oil, especially cod liver oil, contains a maximum amount of vitamin D over a thousand IU in 3 ounces. This fish oil can be easily found in stores but it is recommended to consume it after consulting a doctor. The benefits of fish oil are usually to overcome vitamin D deficiency in the body.
Many types of fish have high vitamin D content, such as salmon (365 IU), mackerel (340 IU), 1300 herring (IU), sardines (250 IU), tuna (200 IU), and others.
In addition, we can also get high vitamin D through eggs, shrimp, oysters and others.
2. Dairy Products
The second order of foods that contain high D is found in dairy products. Usually high vitamin D content is found in low-fat milk which contains almost 100 IU of the vitamin.
In addition, soy milk has almost 120 IU of vitamin D.
Other dairy products such as cheese, yogurt, butter, margarine, milk, goat etc. also have a high content of vitamin D.
3. Other animal sources
You need to know animal sources that contain vitamin D, namely eggs. But eggs do not have as much vitamin D as fish. Eggs have a vitamin content of 40 IU besides that there are several other vitamins such as B12, vitamin A, and protein.
Nutritionists recommend consuming organic and fresh eggs to get the maximum benefits. The content of egg yolks is also good for the body because it contains more nutrients than egg whites.
Other animal sources that contain cold vitamins but not as much as fish are beef liver, ham, smoked meat and others
4. Vegan Food
Other food sources that contain high vitamin D are those from vegan foods, namely button mushrooms and shiitake. Sun-dried mushrooms synthesize vitamin D and provide 25 to 100 IU.
After we know the sources of foods that are rich in vitamin D, we will continue about what are the benefits of vitamin D for the body.
Vitamins, also known as Calciferol feet, are fat-soluble vitamins and have important functions in the body, such as maintaining normal health of cells in the body, absorbing calcium and phosphorus to assist in the development and growth of bones and teeth.
Another benefit is that it can boost the immune system which can help reduce the risk of several diseases and infections.
You need to know that vitamin D is only needed in small amounts in our bodies but even so it is important to meet daily needs with vitamin D in order to prevent deficiency diseases such as rickets.
Dosage of Vitamin D that the Body Needs
The daily requirement of vitamin D for adults up to the age of 50 is 400 to 800 IU. And more if the elderly and pregnant and lactating women.
You can get vitamin D from some of the foods mentioned above and also from supplements that you can buy at drug stores. Even so, if you buy supplements from a drug store, it is advisable to seek advice from a doctor.
That’s above some food sources that contain high vitamin D and the amount needed to be consumed. Hope it is useful!.
