Double benefit of vitamin D, not only as a reinforcement of the bones, but also the prevention of various diseases is increasingly obvious. To obtain these benefits, is recommended to consume 400 IU of vitamin D each day and 200 IU for adolescents under 18 years.
Vitamin D deficiency linked to many chronic and potentially fatal diseases such as cancer, heart disease, diabetes, multiple sclerosis, and memory loss. Fill your body needs vitamin D through the following sources:
Sun
About 80 percent of the vitamin D we need from the sun. The recommended time to take the sun is at 6:00 a.m.-09: 00 in the whole body for 10 minutes. To avoid the risk of skin cancer, avoid exposure to sunlight from 09.00 to 15.00.
Fish oil
Post fish oil supplements taste bad. However, currently available on the market a variety of fish oil supplements that make it more comfortable on the tongue. Apart from fish oil supplements rich in omega-3 fatty acids was also contain vitamin D, which is quite high.
Salmon
This includes fish rich in omega-3 fatty acids. Available as frozen fish, fresh or canned. Salmon contain vitamin D were four times more than agricultural products.
Tuna
Tuna is a type of sea fish which is also rich in vitamin D, but also high in protein and omega-3 fatty acids.
Milk
Cow’s milk, whether it is a full-fat or skim milk, naturally contain vitamin D and is also fortified with other essential nutrients. A glass of milk contains about 100 IU of vitamin D.
Cereals
Most products are ready to eat cereals on the market are fortified with vitamin D. Combine cereal with milk rich in vitamin D as part of a healthy menu every day.
Eggs
The contents of about 21 IU of vitamin D in egg yolks and pure proteins of white eggs are a nutritious food should be consumed.
Mushrooms
According to a study published in the Journal of the Federation of American Societies for Experimental Biology, white mushrooms exposed to ultraviolet B for several hours to contain vitamin D is 400 percent.
Shrimp
The shrimp is a source of omega-3 is high in protein but low in fat and calories. Shrimp served in a dose of 85 g contains 129 IU of vitamin D