List of contents
Jakarta, shesocial Indonesia
–
Vitamin
D3 is one
nutrition
important that the body needs to maintain
bone health
, heart, brain, and immune system.At present, more and more people are looking for
food
Contains vitamin D3 as a natural solution to support health without having to rely on supplements.
The vitamin D3 content plays an important role in helping the absorption of calcium and phosphorus, two essential minerals that support bone strength and prevent osteoporosis.
Launching various sources, in general, vitamin D is divided into two main types, namely vitamin D2 (ergocalciferol) and vitamin D3 (collecalsiferol).Of the two, vitamin D3 is considered more effective to increase vitamin D levels in the blood.
Our body can actually produce vitamin D3 naturally through sun exposure.But getting additional intake from food is highly recommended, especially if more daily activities are carried out indoors.
The following is a list of foods containing vitamin D3 that you can put in the daily menu.
1. Milk and its processed products
One cup of milk contains about 115 IU Vitamin D3, or about 19 percent of the daily nutritional adequacy rate (AKG).
Processed milk products such as yogurt and cheese also contain good vitamin D.The combination of calcium and vitamin D3 in it is very beneficial for the health of bones and teeth, especially for children and the elderly.
2. Sea fish such as salmon and tuna
Sea fish is a natural source of vitamin D3 which is very rich.For example, in 100 grams (g) canned tuna there are around 269 IU vitamin D.
Salmon even contains more, making it one of the best choices to meet the daily vitamin D needs.
In addition to vitamin D3, sea fish are also rich in omega-3 fatty acids which are good for heart and brain health.
3. Oatmeal
Launch the Siloam Hospital page,
oatmeal
Instant enriched vitamin D can be a practical and healthy breakfast option.Besides containing vitamin D3,
oatmeal
High fiber is good for the digestive system and suitable for those of you who are maintaining weight.
Oatmeal
also easily combined with various
topping
like fruits and nuts.
4. Mushrooms
Mushrooms are the only vegetable source that contains natural vitamin D, especially type D2.But, some mushrooms exposed to UV rays can also contain vitamin D3.
Cremini mushrooms, for example, have up to 1,110 IU vitamin D in one cup.For vegetarians, mushrooms are the best choice to meet the intake of vitamin D.
5. Egg yolk
Egg yolks contain about 37 IU vitamin D per grain.Although the amount is not as much as fish or milk, egg yolks can still be an important part of a healthy diet.
Research states that chickens that are left free to roam produce eggs with vitamin D levels are higher than the caged chicken.
6. oranges
Oranges, especially in the form of enriched juice, can be an additional source of vitamin D. In one cup of deficient orange juice, can be contained up to 100 IU vitamin D.
Even so, people with stomach acid need to be careful, because orange juice can worsen symptoms.
7. Soy milk
For those of you who don’t consume cow’s milk, soy milk can be a good alternative.Vitamin D soy milk contains about 100-119 IU per cup.This milk is also safe for consumption by people with lactose intolerance and helps maintain bone health and improve cognitive function.
Eating foods containing vitamin D3 regularly is very important to keep the body fit and avoid various diseases related to this vitamin deficiency.
If you feel you have not gotten enough intake from food, consider consulting a doctor about consumption of vitamin D3 supplements.
With a healthy lifestyle and the right eating pattern, your body’s vitamin D3 needs can be met optimally.
(tis/asr)
[Gambas: shesocial video]
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