Sources of Vitamin D For Immune System and Body Health – Amid the coronavirus Covid-19 pandemic, many people are so diligently basking in the sun to get vitamin D naturally. Many people believe, vitamin D can help prevent coronavirus Covid-19.
But in fact, vitamin D cannot help anyone avoid the transmission of Coronavirus Covid-19. Vitamin D can only help boost one’s immune system to prevent disease from being easily infected.
In addition, vitamin D enhances lung function, cardiovascular health, maintains bone health, and prevents cancer development.
Vitamin D is a nutrient that cannot be made by the body so the one can get vitamin D from exposure to sunlight and certain dietary intake.
Here are the sources of vitamin D:
The Sources of Vitamin D
Sunlight
The main sources of vitamin D comes from sunlight. Your body will produce this vitamin automatically when exposed to sunlight by changing the cholesterol on the skin to Calcitriol (vitamin D3). This vitamin is another form of vitamin D that will be directly transmitted to the liver and kidneys to produce the vitamins that are needed by the body.
How long should sunbathing?
Due to the risk of skin cancer, there is no formal recommendation of how much or how long you should be exposed to sunlight. But, according to the World Health Organization, you only need to be exposed to sunlight at least 5 to 15 minutes in the arms, hands, and face, at least two to three times a week without the use of sunscreen, especially for those of you who have pale white skin.
Oily fish
Not only good for the heart and brain because of the high Omega 3 fatty acids, oily fish such as salmon or tuna are also rich in Vitamin D.
Fat in fish helps the body absorb Vitamin D. Fish is also a good source of fat-less protein to help with muscle recovery.
Cod Fish Oil
Cod fish oil is very rich in vitamin D. Even with one teaspoon (5 mL) per day with vitamin D 400 IU content is enough to meet the daily needs of vitamin D.
Salmon
Salmon is a fatty fish that is rich in vitamin D. According to the United States Department of Agriculture (USDA), about 3.5 ounces of salmon contain 526 IU vitamin D.
The wild-caught Salmon contains about 988 IU of vitamin D per 100 grams. Meanwhile, the farmed salmon on average contains 250 IU vitamin D.
Sardines
The usual sardines packaged in canned form are also one of natural sources of vitamin D. This sardines has 177 IU vitamin D per 3.8 ounces. So, you can consume it when vitamin D deficiency.
Milk or juice
Vitamin D is often added (fortification) into milk and orange juice, but significantly fewer amounts than in oily fish.
A glass of fortified orange juice is only able to meet about 17 percent of daily Vitamin D needs and only 16 percent of fortified milk.
Calcium is also useful for bone health, but Vitamin D is required for its absorption. Therefore, the consumption of both in one drink can be an option.
Cow’s milk
Cow’s milk is a nutrient-rich beverage, including calcium, phosphorus, and riboflavin. Cow’s milk is also enriched with vitamin D which usually contains about 115-130 IU per 237 ml.
Egg yolks
Egg yolks are one of the foods that contain vitamin D. In one egg yolk is at least contained about 40 IU vitamin D. If you are interested in getting vitamin D from eggs, keep limiting the amount of eggs you consume in one day.
The reason is that one egg contains approximately 200 milligrams of cholesterol. In fact, consuming more than 300 milligrams of cholesterol per day is not recommended for cardiovascular health.
Read also: Is Cholesterol a Lipid: 5 Things You Should Know for A Better Understanding About Cholesterol
Mushrooms
Mushrooms can be a dietary option that contains vitamin D for you who are vegetarians. Similarly to humans, mushrooms produce vitamin D from exposure to UV rays. In 100 grams type Portobello mushroom For example, contained at least 400 IU vitamin D.
Oat
Packed with vitamin D, oatmeal is also source of vitamins and other minerals.
One half cup of oatmeal contains up to 39 percent vitamin D.
Shrimp
Shrimp has high content of omega3 fatty acids and vitamin D.
Eating shrimp is good for bones, while reducing inflammation and lowering cholesterol.
3 ounces shrimp gives 2 IU vitamin D and is also a source of vitamin B12 and E.
Butter
This dairy product contains vitamin D in small but significant quantities and provides 9 IU of vitamin D.
Butter contains saturated fats needed by the body to absorb antioxidants and vitamin D.
But do not consume excessive amounts of butter.
Tofu and Tempeh
Soy-processed products are also a source of food that contains vitamin D. In 100 grams of tofu contain about 157 IU vitamin D or equivalent to 26% daily need of vitamin D.
Soy milk
Another soy product that is not less important as one sources of vitamin D is soy milk. In a cup of soy milk (245 grams) contains 130 IU vitamin D.
Beef Liver
Besides being famous for food enhancer because of the iron content, vitamin B, and high folic acid, beef liver is also a good source of vitamin D.
Yogurt
A cup of yogurt is able to help a person fulfill the 20 percent vitamin D that the body needs per day. Eating these ingredients can increase the absorption of calcium in the body.
Yogurt can also be an option, if you want to stay youthful and healthy, and avoid osteoporosis. So it does not hurt to consume yogurt so that the body always fits, especially in the face of the Covid-19 virus pandemic, which is now still endemic in the various parts of the world.
Read also: Osteoporosis Natural Treatments
Broccoli
Do you not like milk or milk allergies? Broccoli is ready to become one of your everyday groceries. Broccoli rich in calcium also contains fiber, vitamin C, and other nutrients that help fight cancer.
Green leafy Vegetables
In addition to broccoli, other green leafy vegetables can also be a source of calcium for bones. Green leafy vegetables are not only rich in calcium, but also rich in magnesium, which preserves bone and vitamin K which aids in bone metabolism.
Nevertheless, spinach contains oxalic acid which prevents the body from absorbing calcium in spinach vegetable.
Thank you very much for reading Sources of Vitamin D For Immune System and Body Health, hopefully useful.
