By Ganda Putra
The function of Vitamin D are help the body to absorb calcium in our foods and beverages that we eat that contain calcium, so knowing vitamin D rich foods are very important in our daily life.
Having vitamin D deficiency in kids will make several serious disease such as rickets which means their bones will be soft and can’t sustain their body weight. Vitamin D deficiency fatigue in adults can also lead to osteoporosis. The connection between vitamin d deficiency and weight gain are very tight, someone that have vitamin d deficiency their weight will be up.
Getting sunshine in every morning for 15 minutes are very good to obtain enough normal vitamin d levels besides eating vitamin D rich foods.
How is that happened? Well, human body are very unique and it capable to produced enough vitamin D through the sunshine with enough time of exposure. But in this time it’s very rare people get the sunshine everyday in every morning for 15 minutes since people are busy to get work in the morning, so people needs to find a way to get vitamin D without having sunshine.
Most people think to consume vitamin D supplement according to vitamin d rda, because it’s very simple and quick. Consume excessive amount of vitamin d supplementation can lead to dangerous vitamin d toxicity symptoms or vitamin d overdose symptoms. But before consider consuming vitamin D supplement routine every day, try to eat vitamin D rich foods first since Vitamin D rich foods not only contain vitamin D but also have other essential vitamin in human body. You can choose the product with fortified by vitamin D.
Fish product commonly have high vitamin D content especially pure cod liver oil.
You can check vitamin D ingredient first to the cod liver oil in their packaging. Because some products may remove vitamin D in their packaging since refining process are already included to make those product.
Below is the top list of vitamin D rich foods:
- Cod Liver Oil
- Cooked Salmon
- Eel
- Tuna Fish
- Mackerel
- Sardines
- Shrimps
- Cheese
- Liver
- Beef
- Fortified milk, cereals, yogurts, soy milk, almond milk, margarines, rice milk
- Egg Yolk
Carefully to consume fish in the market since some fish products have the mercury inside the fish can be very extremely danger with your health.
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Vitamin D rich foods are also in the white beans, chick peas, almonds, mustard greens, navy beans, oats, almonds, tofu, oranges and broccoli.
Since you can obtain vitamin D from Vitamin D rich foods, you also enjoy those foods with mix cooked that you always like it. Compare than consuming the supplement that you cannot enjoy the foods and it’s tasteless, I’d rather to consume vitamin D rich foods.
