Brilio.net - Body health is very dependent on nutritious food intake. No exception for vitamin D , this vitamin has a vital role in helping the absorption of calcium and phosphorus, two nutrients that are essential for bone health. By meeting the needs of vitamin D, the body will be stronger in fighting infections and diseases, the immune system can also function optimally.
Meeting the need for vitamin D is not only for bone health, but can also reduce the risk of depression and protect the body from various chronic diseases, including heart disease, hypertension, diabetes, autoimmune, and even cancer. On the other hand, vitamin D deficiency can affect body functions that have the potential to cause various health problems.
Several factors can cause vitamin D deficiency, such as extreme diets, lack of exposure to sunlight, problems absorbing nutrients, and metabolic disorders due to disease. Common symptoms of vitamin D deficiency include excessive fatigue, bone and muscle pain, muscle cramps, and unstable mood swings.
Therefore, it is important to understand simple ways to obtain good vitamin D intake for body health. How to get vitamin D? Come on, see the full review, adapted by brilio.net from various sources on Sunday (29/9).
Simple ways to get your vitamin D intake.
photo: freepik.com
1. Exposure to sunlight.
Sunlight is the best natural source for obtaining vitamin D. Exposure to morning sunlight, especially between 9:00 and 11:00 WIB, can help the body produce vitamin D naturally.
Try to get 10-15 minutes of sun exposure every day, depending on your skin type and geographic location. About 15 minutes of sun exposure can meet most people's daily vitamin D needs.
2. Consume fatty fish.
Fatty fish are an excellent natural source of vitamin D. Fish such as salmon, tuna, mackerel, and sardines contain high concentrations of vitamin D. A study published in "The Journal of Nutrition" showed that consuming fatty fish twice a week can significantly increase blood levels of vitamin D.
For example, according to data from the United States Department of Agriculture (USDA), 100 grams of wild salmon contains about 988 IU of vitamin D, while 100 grams of canned tuna contains about 268 IU. Regular consumption of fatty fish not only helps meet vitamin D needs, but also provides other health benefits due to its high omega-3 fatty acid content.
3. Eat eggs.
Eggs, especially the yolks, are a good and easily accessible source of vitamin D. While they may not be as high in vitamin D as fatty fish, they are still a good choice for increasing your vitamin D intake, especially for those who dont eat fish.
A study published in Nutrients in 2018 showed that one average chicken egg contains about 37 IU of vitamin D. The study also found that vitamin D levels in eggs can be increased by supplementing chicken feed with vitamin D.
Some egg producers have even developed vitamin D-enriched eggs, which can contain up to 6 times more vitamin D than regular eggs.
4. Consume mushrooms.
Mushrooms are the only significant non-animal source of vitamin D. Like humans, mushrooms can produce vitamin D when exposed to UV light. Some types of mushrooms, especially those that have been exposed to UV light during growth or post-harvest, can be excellent sources of vitamin D.
A study published in the Journal of Agricultural and Food Chemistry showed that sun-dried shiitake mushrooms can contain up to 46,000 IU of vitamin D per 100 grams.
Meanwhile, mushrooms grown indoors and not exposed to UV light had significantly lower vitamin D content. The study highlights the potential of mushrooms as a rich source of vitamin D, especially for vegetarians and vegans.
5. Vitamin D supplementation.
Although getting vitamin D from natural sources is one of the best options, supplementation can be an effective way to ensure adequate vitamin D intake, especially for those at risk of vitamin D deficiency. Vitamin D supplements are available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).
A meta-analysis published in The American Journal of Clinical Nutrition showed that vitamin D3 is more effective in increasing blood levels of vitamin D than vitamin D2. Recommended supplementation doses vary depending on age, health conditions, and individual risk factors.
The Endocrine Society recommends a daily intake of 1500-2000 IU of vitamin D for adults at risk of vitamin D deficiency. However, it is important to consult a healthcare professional before starting vitamin D supplementation, especially in high doses.
6. Consume foods enriched with vitamin D.
Many everyday food products are fortified with vitamin D to help increase the intake of this vitamin in the population. These products include milk, orange juice, breakfast cereals, and some alternative milk products such as soy milk or almond milk.
Research from The American Journal of Clinical Nutrition in 2016 evaluated the effectiveness of vitamin D-fortified foods in improving vitamin D status. The study found that regular consumption of vitamin D-fortified foods can significantly increase blood vitamin D levels, especially in populations at risk of vitamin D deficiency.
For example, one cup (237 ml) of vitamin D-fortified milk typically contains about 115-130 IU of vitamin D, while one cup of fortified orange juice can contain up to 100 IU. However, make sure that the milk or juice you consume is low in sugar.