9 Source Of Vitamin D

9 Source of Vitamin D - Vitamin is one that must be met by the body, because the vitamin will be able to help with balance and health. One of the much-needed vitamin is Vitamin D.

Double benefits of vitamin D, not only as a reinforcement of bone but also prevention of various diseases is increasingly revealed. To get all these benefits, we are advised to consume 400 IU of vitamin D per day and 200 IU for adolescents less than 18 years.

Vitamin D deficiency is associated with a variety of chronic and life-threatening diseases, such as cancer, heart disease, diabetes, multiple sclerosis, and memory loss. Fulfill your body needs vitamin D through the following sources:

1. Sunshine

About 80 percent of the vitamin D we need comes from the sun. Recommended time for sunbathing is at 06:00 to 9:00 throughout the body for 10 minutes. To prevent the risk of skin cancer, avoid sun exposure at 09.00 - 15.00.

2. Fish oil

Fish oil supplements have a reputation for poor taste. However, currently available on the market a variety of fish oil supplements that make it more palatable to the tongue. Fish oil supplements are rich in omega-3 also contains vitamin D which is quite high.

3. Salmon

This includes fish rich in omega-3. Available in the form of frozen fish, fresh or canned. Fish salmon turned out to contain vitamin D four times more than agricultural products.

4. Tuna

Tuna are types of fish are also rich in vitamin D, as well as high in protein and omega-3.

5. Milk

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

6. Cereals

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

7. Eggs

With the content of about 21 IU of vitamin D in egg yolks and purified proteins in the whites, the egg is a nutritious food that must be consumed.

8. Mushrooms

According to a research published in the Journal of the Federation of American Societies for Experimental Biology, white button mushrooms exposed to ultraviolet B rays for a few hours in vitamin D about 400 percent higher.

9. Shrimp

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