Foods Rich In Vitamin D – Vitamin D is a fat-soluble vitamin. That is, vitamin D can be stored and taken back from body fat. The main benefits of vitamin D in the body are to increase the absorption of calcium and phosphorus to support bone and tooth strength.
In addition, vitamin D can also strengthen the immune system and prevent various types of cancer.
That’s because, the active molecule of vitamin D called calcitriol is a major role in the metabolism of calcium absorption in the bone, muscle function, as well as an immunomodulator that affects the immune system to fight various diseases, including diabetes and cancer.
The need for vitamin D in each person can vary depending on age and risk factors.
Foods Rich In Vitamin D
Herring is also one of the foods a source of vitamin D.
Fresh herring can provide 216 IU per 3.5 ounces (100 grams) of the ingredients, or be able to meet daily vitamin D needs of up to 27 percent.
Tuna is one of The Foods Rich In Vitamin D.
Many people enjoy tuna in canned form because it is practical when it comes to storage.
In addition, the price of canned tuna is usually also cheaper than fresh tuna.
Even though it is canned, tuna still contains quite a lot of vitamin D which is good for the body.
Canned tuna can pack up to 268 IU of vitamin D in a 3.5-ounce (100 gram) serving or be able to meet daily vitamin D needs of up to 34 percent.
Canned tuna is also a source of niacin and vitamin K which is beneficial for the body.
But unfortunately, still canned tuna has its drawbacks. Tuna can basically contain mercury, a toxin that can also be found in many other types of fish.
If it accumulates in your body, mercury can cause serious health problems.
However, these light or canned tuna is reported to be at less risk of causing such health problems than white tuna.
Light tuna is believed to be safe to eat up to 6 ounces (170 grams) per week.
Not only liver, beef also contains 7 IU of vitamin D. Beef is rich in vitamin B12, zinc, selenium, iron, niacin, and vitamin B6. Beef is also rich in high-quality protein that can help maintain and grow muscle mass. Its beta-alanine content can reduce fatigue and improve exercise performance. Plus, iron in beef can prevent iron deficiency anemia.
In addition to natural sources, foods containing vitamin D can also be found in fortified products. The natural source of vitamin D is indeed limited, especially if a person is a vegetarian or does not like fish. Therefore comes the product of fortification.
Fortification foods containing vitamin D include cow’s milk, vegetable milk such as soy, almond, or hemp, orange juice, cereals, oatmeal, yogurt, toy, and cheese. You can check the label or packaging of the product. Usually, fortification products already display fortification labels clearly.
Many fortified cereals with Vitamin D. Combining them with milk and fortified orange juice for a balanced breakfast high in Vitamin D.
For example, half a glass of cereal with half a glass of fortified milk and 230ml of fortified orange juice can give us 200 IU.
Just like fish oil, supplements are also not a food. However, even if we apply a varied diet, there is still the possibility of having a Vitamin D deficit.
If you want to take pills supplement, choose Vitamin D3 600 to 1,000 IU. Supplements often also contain calcium to help increase the absorption of Vitamin D.
A study finding that D2 has been just as effective as D3 and very friendly with vegetarians and vegans.
More powerful than shrimp, it turns out that oysters have a higher vitamin D content. 85 grams of oysters contain 272 IU of vitamin D or equivalent to 68% of the daily needs of vitamin D.
Like other seafood groups, oysters are also an important source of minerals, zinc. Meet your daily vitamin D needs with natural sources rather than multivitamin supplements, in order to maintain the health of your bones and teeth.
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