Where Can You Get Vitamin D From? Apart From Sunbathing, Here's The List

Illustrations of vitamin D (Pexels / Vish Varadh)

JAKARTA – Vitamin D is a good ingredient that helps protect a person from being easily infected and relieves the symptoms of COVID-19. Based on an explanation published on the official Harvard Medical School website, a lack of this vitamin can make the body more vulnerable.

You and your family can get vitamin D in the following ways:

Sunbathing

Sunlight, usually in the morning before noon and contains UVB, can help the body produce vitamin D. This occurs when ultraviolet B rays are absorbed by the body and become the body's natural vitamin D production mechanism.

But because everyone has different conditions, not everyone can produce vitamin D naturally. Influencing factors include skin color, age, geographic location, season, sunscreen, and clothing.

Reported by Harvard TH Chan School of Public Health, Friday, July 9, dark skin pigments require longer time in the sun because melanin makes UVB light absorption slower. Likewise with increasing age, the body will experience a decrease in the production of vitamin D.

Well, when sunbathing with the aim of getting exposure to UVB rays it is not recommended to wear sunscreen. Sunbathing is enough to do 10-15 minutes.

Eating seafood and fatty fish

Fatty fish, salmon for example, can meet half of your daily vitamin D intake needs for you and your family. But you can also eat other seafood such as anchovies, sardines, mackerel, shrimp, tuna, shrimp, and oysters.

Eating egg yolks and mushrooms

Chicken egg yolks can meet 20 percent of the daily requirement of vitamin D. While maitake mushrooms produce vitamin D2 due to exposure to UV light.

Drinking milk

Cow's milk, vegetable milk, yogurt, and tofu contain vitamin D. If you are allergic to cow's milk, you can replace it with soy milk or almond milk.

Take additional supplements containing vitamin D

If the daily food intake is deemed not sufficient to meet the body's need for vitamin D, it is advisable to take supplements in the form of vitamin D3 or called cholecalciferol.

Exposure to UV light

UV rays can not only be obtained from sunlight. This is a way to overcome if the geographical location or season does not support the routine activity of sunbathing every morning. This UV lamp is used according to the rules so as not to cause radiation effects.

Well, from the list above, you can meet the daily needs of vitamin D so that the immune system is maintained properly.