Monitoringclub.org | 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
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
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.
Beef
Not only liver, beef also contains 7 IU of vitamin D. Beef is plenty of vitamin B12, zinc, selenium, iron, niacin, and vitamin B6. Beef is also filled with high-quality protein that can benefit support and grow muscle mass. Its beta-alanine content can rlower fatigue and strengthen exercise performance. Plus, iron in beef can avoid iron deficiency anemia.
Fortified foods
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.
Fortified cereals
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.
Supplements
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.
Mushroom
Mushrooms are a rich vitamin D, B vitamins, and potassium source. Most mushrooms do not naturally contain vitamin D. They need UV treatment to produce vitamin D. The amount of vitamin D present in mushrooms depends on how much UV light it receives. Each type of mushroom provides a different amount of vitamin D.
Maitake is one of the mushrooms with the highest vitamin D content, 100g of the dancing mushrooms provides 28 mcg of vitamin D. With more popular mushrooms like abalone, shiitake and shiitake, they contain less vitamin D content, less than 1mcg per 100g of mushrooms.
Oyster
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.
Kale is one of the foods rich in vitamin D
Kale is a dark leafy vegetable packed with essential vitamins and minerals, making it one of the most nutrient-dense foods available. Kale or cabbage leaves are also a good source of vitamins B and D.
It has excellent nutritional value, helps brain development, improves the immune system. Kale contains kaempferol and quercetin, antioxidants that are good for brain function.
Orange juice
Oranges are a rich source of vitamin D that helps protect cells from damage. In addition, it helps the body make collagen, heals wounds, and makes the skin smoother.
Although milk is a great beverage choice to increase the content of this vitamin in the body. But for those who do not like or have a milk allergy, they can replace it with a fruit juice with vitamin D such as orange juice.
Orange juice contains health-promoting flavonoids and is a good source of the hesperidin antioxidant. Orange juice also contains a number of useful nutrients such as vitamin C, potassium, folate, magnesium, etc., which help boost immunity, protect heart health and reduce inflammation.
Drinking orange juice also helps the body absorb iron to iron supplement and prevent anemia. A glass of fortified orange juice contains vitamin D about 137 IU, which is enough vitamin D in the body to need daily.
You should avoid drinking orange juice in the evening because orange juice has the effect of creating a new fluid and diuretic, easy to cause night urination and insomnia.
Cheese
Cheese is a product with perfect nutritional value and suitable for many different subjects. In cheese, a good calcium/phosphorus ratio helps optimize calcium absorption. Cheese also has vitamin B12, phosphorus and selenium needed for calcium absorption.
Although the content varies by manufacturer, cheese can be called a rich in vitamin D source for the body. If you like cheese, eat it raw. Or you can also add cheese to a sandwich or spread it on bread. However, cheese should only be consumed in moderation.
Milk and dairy products
In every 100g of dairy foods, on average, they contain about 54-130 IU of vitamin D. And in 1 cup of cow’s milk equivalent to 237ml contains about 115-130 IU of vitamin D. Not only vitamin D, milk and other foods. Dairy products are also rich in other nutrients such as calcium, phosphorus, riboflavin, etc.
Salmon
Salmon is a popular fatty fish and a good source of vitamin D.
On average, wild-caught salmon provides 988 IU of vitamin D per 100g serving, or 124% of the daily value. However, farmed salmon contains only 25% of that amount. One serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the daily value.
Add salmon to your daily diet to increase the amount of vitamin D provided to the body, especially this winter.
Egg yolks, foods rich in vitamin D
Eggs are a familiar food in every family because they are very nutritious, easy to eat and easy to prepare. Egg yolks are rich in vitamin D, one egg yolk contains 41 IU of vitamin D. Eggs are also a good source of calcium, protein, zinc and essential minerals.
Eggs are also rich in vitamin A, good for the immune system, and choline, an essential nutrient for brain health. In one egg contains 85 calories, 6g protein, 0g starch, 0g sugar and 5g fat.
Shrimp
Besides being a rich source of omega-3, shrimp is high in protein, low in fat and calories. An 85g serving of shrimp contains about 129 IU of vitamin D.
Shrimp can be used to make many attractive dishes: Grilled shrimp, steamed shrimp, shrimp salad, salted shrimp…
Thank you very much for reading The Foods Rich In Vitamin D, hopefully useful.
