Bisnis.com, JAKARTA – According to the National Institutes of Health, people need at least 400-800 international units (IU) of vitamin D per day, depending on their age.
Vitamin D is essential for building strong bones as well as other health benefits.
But with so many people spending time indoors, it forces some to lack vitamin D in sunlight, so look for other solutions by eating foods that contain vitamin D.
Here are five foods that can meet your vitamin D needs.
At least 85 grams of salmon contains 375 international units (IU) of vitamin D. In addition to vitamin D, there are also B vitamins and omega-3 fatty acids that are useful for preventing cardiovascular disease, cancer, Alzheimer’s disease and inflammation in general.
Processing can also be done in a variety of ways, but it is recommended to bake the meat fillets at a temperature of 176 degrees Celsius for 45 minutes.
2. Trout fish
Raw farmed California trout contain 540 IU in a meal of about 85 grams. In addition to containing vitamin D, this fish also contains a variety of vitamins and minerals, including niacin, vitamin B12 and omega-3 fatty acids.
The method of cooking is burning in a pot along with the onion, onion, garlic and a tablespoon of olive oil. It can be eaten for lunch or dinner, you can eat this fish together with green vegetables.
3. Add cod liver oil
These supplements can mostly be found in various stores and can be an alternative to those who don’t like fish but want to easily get foods with vitamin D.
The two capsules with the supplement contain 400 IU of vitamin D for one consumption. This amount can meet at least 66 percent of the daily requirement of vitamin D per individual.
Mushrooms can be a source of vitamin D for those who adopt a vegan and vegetarian diet. One cup of diced mushrooms contains 786 IU of vitamin D. Note that the amount of vitamin D in each mushroom varies depending on the way the mushroom grows and the frequency of exposure to sunlight.
5. Egg yolk
One large egg contains 44 IU of vitamin D, which can meet about six percent of the daily requirement of vitamin D per individual.
If you’re worried about the impact of egg yolks on cholesterol, you don’t have to worry because egg yolks are not known to increase cholesterol.
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