5 Natural Foods That Are High in Vitamin D

Basking in the morning sun is very good for health. Because the morning sun produces ultraviolet (UV) rays that touch the surface of the skin for the body to convert into vitamin D.

Sunbathing in the sun is recommended for the body to produce vitamin D. In addition to sunbathing, vitamin D can be obtained from the consumption of 5 delicious natural foods below.

This type of vitamin has many healthy benefits, one of which is immunity that is needed in the midst of a corona virus outbreak like this. Instead of just sunbathing, you can increase your intake of vitamin D from the following 5 recommended foods.

Natural Foods That Contain Vitamin D

In addition to sunbathing, Vitamin D can be obtained from the consumption of these 5 foods.

1. Egg yolk

This source of vitamin D is easy to get and tastes good. Egg yolk is recommended for you who want to meet your daily intake of vitamin D needs.

If the egg whites contain most of the protein, the yolk is rich in healthy fat content, various vitamins and minerals. One ordinary egg yolk is able to meet 5% of a person's daily vitamin D needs.

The content of vitamin D in egg yolks depends on sun exposure and the amount of vitamin D in chicken feed. The more sun exposure for chickens and the higher the amount of vitamin D in the feed, the greater the vitamin D content in a chicken egg produced. For the best choice, you can choose eggs that are marketed 'high in vitamin D'.

2. Salmon

Not only does it contain healthy fats, salmon is also a good source of vitamin D. According to the United States Department of Agriculture (USDA), 100 grams of Atlantic salmon meet 66% of a person's daily vitamin D needs.

This amount can vary depending on the type of salmon consumed. For example farmed salmon or salmon caught in the high seas. The highest amount of vitamin D is found in wild salmon.

Salmon itself is easily processed into a variety of tasty dishes. Just baked with a sprinkling of salt, pepper, and lemon juice, the taste is delicious.

3. Canned tuna

Another source of vitamin D that can also be consumed is canned tuna. Especially in the middle of a corona outbreak, canned food is the best choice for stock.

Canned tuna tastes good, can be stored for a long time, and the price is relatively cheap. Every 100 grams of canned tuna is at least able to meet 34% of one's daily vitamin D needs.

In addition, canned tuna is also a good source of niacin and vitamin K. To process it, canned tuna can be sauteed, combined with Balado seasoning, or made into a sandwich and pasta topping.

4. Mushrooms

Sources of vegetable vitamin D can be obtained from the consumption of mushrooms. Like humans, fungi can synthesize vitamin D when exposed to UV light from the sun.

It's just that the vitamin produced from mushrooms is D2, whereas from animals classified as vitamin D3. Vitamin D2 can increase vitamin D levels, but not as effectively as vitamin D3.

Choose mushrooms that are planted in plantations with enough sun exposure. Or those who are treated with UV light when planted. This information is usually included on mushroom packaging sold in supermarkets.

5. Vitamin D fortified food

The last source of vitamin D is food that is fortified or added to vitamin D in its manufacture. This food is sold in supermarkets and is often a vegan choice.

One of them is soy milk which is a favorite vegetable milk of many vegans. There is also orange juice which is often added with vitamin D and calcium. Drinking 237 ml of it alone can meet 12% of daily vitamin D needs.

There are also cereals and oatmeal which are often marketed with vitamin D fortification frills. Consuming about 78 grams of this food can meet 17% of daily vitamin D needs.

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