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Best Vitamin D Food Source

Best Vitamin D Food Source

Vitamin D is an important vitamin needed by the body, not only for bone growth but also the absorption of calcium, blood sugar control, and immune function. Vitamin D deficiency can cause many health conditions, such as bone disorders (rickets, osteoporosis), increased cancer risk, and weakened the immune system. Therefore, it is important to ensure that you get adequate vitamin D intake in your daily diet.

According to the Institute of Medicine, ages 1-70 require vitamin D as much as 600 IU per day, and age 71 and above need it as much as 800 IU per day. However, you could need more vitamin D in your daily intake, especially if you suffer from vitamin D deficiency and osteoporosis. Consult your doctor to get the recommended dosage of vitamin D appropriate to the condition of your body.

Vitamin D can actually be produced naturally by the body with the help of sunlight (ultraviolet B rays). When you are exposed to the morning sun, the body is compelled to convert a skin molecule called 7-dehydrocholesterol into a vitamin D form called cholecalciferol. However, it is difficult to estimate whether the body is getting enough vitamin D from only sunlight, and therefore other sources of vitamin D are needed to meet your daily vitamin D requirement.

Here are the best sources of vitamin D foods for the body:

– cod liver oil

Although many people are not familiar with the taste of cod liver oil, they can actually get a lot of health benefits from this fish oil. Containing vitamin D and high levels of omega 3 fatty acids, cod liver oil can meet 75% of your daily vitamin D requirement in just 1 teaspoon. 100 grams of cod liver oil contains 10,000 IU of vitamin D and is now widely available cod liver oil enriched so you easily eat it.

– Salmon

Because vitamin D is fat soluble, you need to consume fat to absorb it. Fish, especially fatty ones, is one of the best foods rich in vitamin D. Salmon, among other things, is the best source of vitamin D which is also rich in omega 3 fatty acids. Half a slice of fresh salmon (155g) contains 1035 IU of vitamin D, but you Can also get enough vitamin D from canned salmon meats.

– Tuna

Tuna is a more commonly used food in the daily menu because it is cheaper than salmon, but its nutritional content is no less. Including types of fatty fish, tuna is a good source of vitamin D and also rich in protein and omega 3 fatty acids. One serving of tuna (85 grams) contains about 200 IU of vitamin D, and you can easily get it in the form of canned tuna.

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