Vitamin D - is one of the important nutrients to support the performance of organs in the body.
From Healthline, vitamin D is a fat-soluble vitamin. The main function of vitamin D is to help in the calcium absorption process. When calcium is absorbed properly, bones can grow optimally and strongly. Vitamin D is also beneficial to the immune system, digestion, blood circulation, and nerves.
Studies show that vitamin D deficiency can lead to depression, being overweight, cancer, diabetes, and heart disease. And for the body's organs to work properly, you need to meet the needs for vitamin D.
You must already know that the easiest way to get vitamin D is to bask in the morning sun. It only takes 10 to 15 minutes. After that, you've got enough vitamin D.
Also Read: Vitamin A deficiency and excess vitamin A can be harmful to health.
In addition to basking in the sun, here are some sources of intake to meet Vitamin D.
Eat mushrooms
If you are a vegetarian, several types of mushrooms can be an alternative to foods that contain vitamin D. 50 grams of maitake mushrooms meet 94 percent of a person's daily vitamin D requirement.
Shitake mushrooms weighing 50 grams can meet 12 percent of the daily requirement of vitamin D that the body needs. Three ounces of mushrooms exposed to UVB rays can also provide 100% of the recommended vitamin D requirement.
Consuming Egg Yolks
Egg yolks are also foods that contain vitamin D. A serving of two egg yolks can provide 15 percent of the daily vitamin D requirement.
Also Read: Types of B vitamins and their benefits for the body
Drink milk, orange juice, and cereal.
Apart from being obtained from natural sources, Vitamin D can also be obtained from processed materials. Several processed products are added with vitamin D, including milk, orange juice, and various types of cereals.
Eat Fish
Salmon, tuna, mackerel, cod, and sardines are all good fats and rich in vitamin D. One piece of cooked salmon can provide nearly 200% of the daily vitamin D requirement.
One teaspoon of cod liver oil can provide 75 percent of the recommended daily requirement of vitamin D. While one piece of dry cooked herring filet has met 51 percent of a person's daily vitamin D requirement.
Lastly, everyone's Vitamin D needs are different. However, a person's average daily vitamin D requirement is 600 IU-800 IU, with a safe limit of 4,000 IU per day for adults. More than 10,000 IU of vitamin D per day can harm the kidneys and tissues.
Also Read: Vitamin C and Its Health Benefits, Don't Miss It.
Therefore do not overdo it in consuming vitamin D. When in doubt, you can consult your trusted doctor.