Not only does it irritate osteoporosis, consumption of foods containing enough vitamin D also helps reduce the risk of disease, cancer, heart disease, and depression. It is advisable to consume foods that contain vitamin D to meet the needs of the body sufficient.
Vitamin D does have an important role in shaping and keeping bones strong yet. However, there are other benefits of vitamin D such as maintaining the potassium and phosphorus levels in the blood that can be obtained from the consumption of foods containing vitamin D.
Diverse Foods Source of Vitamin D
Foods that contain vitamin D can be found easily for daily consumption, such as:
Egg yolk is one of the foods that contain vitamin D. In one egg yolk is contained about 40 IU of vitamin D. If you are interested to get vitamin D from eggs, do not be consumed excessively. Therefore, one egg can be washed egg whites, if it contains 200 milligrams of cholesterol. A health organization does not recommend the consumption of eggs more than 300 milligrams per day for the health of your heart.
Foods that contain vitamin D that can be an option for you are a vegetarian fungus. Similar to humans, fungi produce vitamin D from UV exposure to form vitamin D in the fungus. To get vitamin D from the fungus, you can eat various types of mushrooms sold around your home. In 3 ounces of portobello-type mushrooms, for example, contained 400 vitamin IU vitamin D.
Salmon is one of the foods that contain vitamin D, a source of protein, and rich in Omega-3 content needed by the body. A health organization mentions, 3 ounces of salmon that already has about 447 IU of vitamin D. Other fish that also have vitamin D content equal to the salmon invited the fish mackerel, sardines, and swordfish or swordfish.
Tuna in the pack
In addition to fresh fish, tuna in the pack can also be an option. In 100 grams of canned tuna, contained 236 IU of vitamin D. However, currently to consume this type of tuna, note the type of tuna to avoid canned tuna containing mercury. It is recommended to select tuna in packs with “light” label or limit this type of tuna consumption to 200 grams per week.
In one serving of shrimp, shrunk 152 IU of vitamin D. Shrimp classified as low fat is considered safe for consumption. Other ingredients that are present in shrimp are protein, copper, and iodine, vitamin B2 and also phosphorus.
Apart from foods containing vitamin D, you can get these vitamins from sun exposure, save 10 minutes per day.
How Much Does Vitamin D Need Every Day?
The amount of vitamin D requirement given. In children and adolescents, vitamin D intake of 600 IU. In children, adolescents and adults are needed 600 DU of vitamin D per day. Similarly in pregnant and lactating women.
Differences in vitamin D requirements. The need for vitamin D at that age is about 800 IU per day.
If vitamin D deficiency, your health can be disturbed. In infants and children, vitamin D deficiency can cause slowing child growth, difficulty in breathing, infection, rickets, and invading muscles. While in adults, vitamin D deficiency can cause bone pain, pelvis, and bone abnormalities.
Consumption of foods containing vitamin D as a step to meet the needs of vitamin D needed by the body. Consumption of vitamin D supplements, healed in consultation with the doctor.