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8 Best Sources of Food Containing Vitamin D


Like the other vitamins that benefit the body, vitamin D also has an important function key is to maintain healthy bones and teeth. Well, now how do we meet their needs by eating foods that contain vitamin D. This is very important, because a shortage of vitamin D can cause bone deformities such as rickets in children and bone pain and pain caused by a condition called osteomalacia in adults.
Vitamin D
Furthermore, low levels of vitamin D can cause a weakened immune system, increase the risk of cancer, poor hair growth, and osteomalacia, muscles and bones weakened condition. Conversely, excess vitamin D can lead to the body absorbing too much calcium, which causes an increased risk of heart attacks and kidney stones.

Therefore, we must pay attention to the daily requirement of vitamin D, which is 600 - 4000 IU per day (for adults). The types of foods that contain vitamin D include: fish oil, fatty fish, beef liver, cheese, egg yolks, and certain fungi. Other sources of Vitamin D is naturally produced by the body when skin is exposed to sunlight. More exhaustive, the following list of food sources containing vitamin D:

Oil Cod
Cod liver oil is rich in vitamin D. Even with just one teaspoon per day is sufficient to meet the daily needs with vitamin D 500 IU.

Fatty fish
Sea fish such as salmon, sardines and tuna are great sources of vitamin D. If we consume at least 100g per day is sufficient to meet the daily requirement of vitamin D.

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Animal foods are easily available source of vitamin D is good. In a medium sized egg (50g) 44 IU of Vitamin D, equivalent to 17% of daily needs.

Milk and its products
Milk and various types of foods made from it such as cheese are also rich in vitamin D, and milk contains calcium, it is no wonder many ads that promote milk products for healthy bones and teeth.

Beef liver
As well as blood booster food because it contains iron, vitamin B and folic acid are high. Beef liver is also a good source of vitamin D.

Mushroom
Perhaps now widely available processed foods made from fungi such as mildew and other crispy. Do not waste because the fungus is also a source of food that contains vitamin D. Because the fungus miraculously saving vitamin D from sunlight. In fungi 100 mg contains 446 IU Vitamin D.

Shrimp
In 85 grams of shrimp contains 129 IU of vitamin D, equivalent to 32% of daily needs. In addition to vitamin D, shrimps are also rich in protein and essential minerals such as zinc, which helps support the immune system.

Oyster
Even more powerful than the shrimp, oysters turned out to contain vitamin D is higher. In 85 grams of oysters contain 272 IU of vitamin D, equivalent to 68% of daily needs. Other seafood such as oysters groups are also a source of important minerals, zinc.

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