The Benefits, Where, and How To Get Vitamin D – Vitamin D is an essential nutrient to support the performance of organs in the body. Vitamin D is a fat-soluble vitamin.
The main benefits of vitamin D are to help the absorption of calcium. When calcium is well absorbed, the bones can grow optimally and strong.
In addition, vitamin D is also useful to maintain the immune system, digestion, blood circulation, and nerves.
There are studies that prove that vitamin D deficiency can cause heart disease, cancer, diabetes, overweight, and depression.
In order for the performance of organs in the body not to be disturbed, you need to meet the needs of vitamin D.
The benefits of vitamin D
The function of vitamin D is very important in building strong bones, as well as maintaining them. These vitamins are necessary for the body to absorb calcium. The older persons’ daily need for vitamin D ranges from 600 to 2,000 IU. Meanwhile, The recommended intake of vitamin D is 15-20 micrograms per day. However, everyone’s need for vitamin D varies depending on the condition of the body to the geographical place where they live.
The benefits of vitamin D are not only for bones, but also:
- Maintaining the health of the immune system of the body, brain, and nervous system
- Regulates insulin hormone levels and helps manage blood sugar in diabetics
- Maintaining lung function and heart and vascular health
- Slows the formation and development of cancer cells
If you get vitamin D deficiency, all of the above functions, plus bone and joint health, will automatically be impaired. So, where to get vitamin D?
How To Get Vitamin D
Basking in the sun
The sun is one of the best sources of vitamin D. Sun exposure helps the body produce vitamin D.
However, there are a few things to note when sunbathing. Dark-skinned people are said to take longer to bask in the sun to get vitamin D than those with light skin.
To date, there have been no official recommendations on the length of sunbathing. However, experts agree, basking in the sun for 8-15 minutes is called enough to get vitamin D for those who are light-skinned.
In addition, the closer you live to the equator, the more vitamin D you can get throughout the year.
Read also:
Early morning sun rays benefits
Consumption of fatty fish and seafood
The next tip How To Get Vitamin D is by consumption of fatty fish and seafood.
Fatty fish and seafood are among the richest natural food sources of vitamin D. In fact, one serving of 3.5 ounces (100 grams) can provide up to 386 IU of vitamin D – about 50% of the RDI.
The exact vitamin D content of seafood may vary depending on the type and species in question. For example, some research suggests that cultivated salmon may only contain 25% of the number of wild caught salmon. Many of these foods are also rich in heart-healthy omega-3 fatty acids
Other types of fish and seafood rich in vitamin D include:
- Tuna
- Mackerel
- Oysters
- Shrimp
- Sardines
- Anchovy
Mushrooms
Mushrooms are a source of plant-based vitamin D. Like humans, mushrooms can make their own vitamin D after exposure to UV rays. Humans produce a form of vitamin D known as D3 or cholecalciferol, while mushroom produces sD2 or ergocalciferol.
Both forms of this vitamin can increase vitamin D levels, although research shows that the D3 can increase levels more effectively and efficiently than D2. Due to sun exposure, wild mushrooms usually have more vitamin D than commercially grown types. However, you need to be careful in identifying wild mushrooms by purchasing them from reliable sources. Because there are also many varieties of mushrooms that are classified as toxic.
Eating Eggs, Fish, and Liver
Not only through sunlight, vitamin D can also be obtained from foods such as eggs, fish, and liver. Some fish such as tuna and salmon are high in vitamin D.
In addition, eggs can also be a source of vitamin D for the body. Eggs provide at least a tenth of the vitamin D you need. Consuming an omelet can give you 25% of the daily dose you have to fulfill. As for the liver of cows, which may not be much liked by people, in fact, it has a good content of nutrients and vitamin D for the body.
Thank you very much for reading The Benefits, Where, and How To Get Vitamin D, hopefully useful.
