5 Effective Ways To Increase Vitamin D in Your Body

TheIndonesia.id - Vitamin D is an essential nutrient the body needs for many vital processes, such as building and maintaining strong bones. In addition, vitamin D works for maintaining endurance. 

The daily requirement of vitamin D for each person is 4000 IU (the unit indicates the amount of vitamin content). Without enough vitamin D, the body can experience a lack of calcium and cause various bone problems, such as rickets in children and osteomalacia in adults.

Based on an article on webmd.com, vitamin D deficiency has now been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, and other diseases. 

However, vitamin D cannot be produced by the body. Therefore, we need to intake from outside to get enough vitamin D. So, how to get vitamin D for our body? See the explanation below! 

Getting Vitamin D Effectively

1. Basking in the Morning Sun

Morning sunlight contains the best source of vitamin D you can get. The best time to get vitamin D from sunlight is 10:00 am. But don't do it for more than 15 minutes because too long exposure to sunlight can cause skin cancer.

2. Consumption of Fatty Fish and Seafood

Fatty fish and seafood are also natural food sources that are high in vitamin D. In fact, 100 grams of canned salmon can provide up to 386 IU of vitamin D, which is about 50% of daily vitamin D needs. Types of fish and seafood rich in vitamin D include tuna, mackerel, oysters, and shrimp.

3. Consumption of Egg Yolks

One egg yolk contains around 40 IU of vitamin D. However, you still have to pay attention to the number of eggs consumed in one day, because consuming eggs excessively can increase cholesterol levels in the body.

4. Consumption of Mushrooms

Mushrooms are a food source that contains Vitamin D. One type of mushroom that you can consume is the maitake mushroom. As much as 50 grams of maitake mushrooms can provide around 94% of your daily vitamin D needs. This mushroom can be a food source of vitamin D for vegetarians who don't like eating fish.

5. Consumption of Oats and Bananas

Oats or oatmeal contain vitamin D and other minerals that are good for the body. One and a half cups of oatmeal can provide 39% of the body's need for vitamin D. Apart from consuming bananas, it is also needed to increase vitamin D. Although bananas are not fruits that contain vitamin D, bananas are rich in magnesium which can help activate vitamin D in the body.