Not Enough From The Sun, Here's How To Fill Vitamin D Through Food

Illustration of vitamin D. (Freepic)

JAKARTA - Vitamin D is known as one of the important nutrients that plays a major role in maintaining bone health, immunity, and body metabolism. Unfortunately, many people do not realize that the daily need for vitamin D is often not fulfilled only from the usual diet or exposure to sunlight.

In fact, proper intake is needed to prevent various long-term health problems.

The United States Food and Drug Administration (FDA) recommends adults consume 600800 IU of vitamin D every day.

Quoted from Eatingwell, vitamin D deficiency can increase the risk of pregnancy complications, autoimmune disorders, to chronic diseases such as cancer, diabetes, and mental health problems such as depression.

Although many people rely on supplements, vitamin D needs can actually be met from this nutritionally rich daily food. Here are some natural sources of vitamin D that can be an option:

1. Fat fish caught by wild marine that are captured directly in their natural habitat usually contain higher vitamin D than cultivated fish. For example, wild caught salmon that has been cooked contains about 570 IU or almost 95% of daily needs. While farmed salmon is only about 250 400 IU. Another alternative that is also good is macaquel, herring, and sardines.

2. Muncul terpapar irradi UV Jamur tertentu, seperti machine atau portobello, mampu menghasilkan vitamin D ketika terpaparan berahaya ultraviolet. Menurut konsultan hijak hijauterung Brooking, MS, RD, fungi jenis ini dapat menyediakan sekitar 150200 IU vitamin D per 100 gram.

3. Milk relief One cup of milk generally contains 120 IU of vitamin D or about 15% of daily needs. Almost all types of milk are enriched with vitamin D, including low-fat milk and lactose-free milk.

4. Whole eggs One large egg provides about 44 IU of vitamin D, equivalent to 6% of the daily nutritional adequacy rate. Interestingly, vitamin D levels can be much higher "up to 500 IU per egg" if the chicken is kept freely in the grass or given special foods enriched by vitamin D.