Contents:
- Medical Video: TOP Foods That Are Rich Sources Of Vitamin D
- 80% of vitamin D needed by the body comes from sunlight
- How long do you have to sunbathe, and what time is the best time?
- How much vitamin D intake is needed every day?
- Various sources of vitamin D aside from sunlight
Medical Video: TOP Foods That Are Rich Sources Of Vitamin D
Based on the results of a study published in the Journal of Pharmacology & Pharmacotherapeutic, the researchers estimate that nearly 50% of people worldwide are deficient in vitamin D. Even though this vitamin is one of the important vitamins needed by the body, you know!
Vitamin D has the role of absorbing minerals in bone and tooth tissue, maintaining overall body resistance, and fighting various diseases such as cancer, type 1 diabetes, and osteoporosis. So, where can we get this vitamin intake? Know the answers in this article.
80% of vitamin D needed by the body comes from sunlight
Your body will produce vitamin D automatically when exposed to sunlight by converting cholesterol to the skin into calcitriol (vitamin D3). This vitamin is another form of vitamin D that will be directly channeled to the liver and kidneys to produce the vitamin needed by the body.
How long do you have to sunbathe, and what time is the best time?
Because of the risk of skin cancer, there is no official recommendation on how much or how long you should be exposed to sunlight. But, according to the World Health Organization (WHO), you only need to be exposed to sunlight for at least 5 to 15 minutes in your arms, hands and face, at least two to three times a week without using sunscreen, especially for those of you who have pale white skin.
For the territory of Indonesia, the recommended sunbathing time is from 10am to 2pm.
So, you don't need to 'burn' your skin for hours to get this vitamin. Because the skin is exposed to sunlight for a short time, can produce the amount of vitamin D the body needs for daily needs.
How much vitamin D intake is needed every day?
Before knowing food sources that contain vitamin D, first know the ideal intake per day of this vitamin that is recommended in AKG in Indonesia:
- Born to 1 year - 200 IU (5 mcg / day)
- 1 year to 64 years - 600 IU (15 mcg / day)
- More than 64 years - 800 IU (20 mcg / day)
- Pregnant and lactating women - 600 IU (15 mcg / day)
Various sources of vitamin D aside from sunlight
The sun is indeed a major source of vitamin D production in the body. But, for those of you who really don't have enough time to just bask in sun exposure or because the weather factor is not supportive, you can find various sources of these other vitamins from the food you consume daily.
The following are various foods that are the best sources of vitamin D:
- Cod fish oil
- Salmon
- Tuna
- Sardines
- Mackerel
- Egg yolk
- Beef liver
- Button mushrooms
- Milk
- Cereals fortified with vitamin D
- Shrimp
- Caviar
In addition to the various foods and drinks mentioned above, you can also get this vitamin intake from supplements. For some people, vitamin D supplements may help to provide enough of the vitamins needed by the body. Do not forget, before taking supplements, consult your doctor first to get instructions regarding the consumption of these supplements correctly.
