17 List Foods Contain High Vitamin D

List Foods Contain High Vitamin D You Must Know. Sources of vitamin D actually there are many, ranging from cereals, fruits, vegetables, processed meat, fish, and so forth. The role of vitamin D in the body is quite essential, according to experts of this type of vitamin able to optimize the absorption of calcium and phosphorus nutrients as raw materials for bone formation.

Not only foods that contain vitamin D, but you can also get this type of vitamin on a freeway that is sunbathing in the sun. Any sunlight exposure to the skin, then the body will convert it into natural vitamin D. Try to sunbathe from 07.00 to 09.00, above the hours of sunlight is bad for skin and body health.

Daily Vitamin D Needs

Vitamin D is included in a fat-soluble vitamin. Everyone needs different vitamin D intake, it all depends on the age and daily activities. According to the standard of nutrition sufficiency of vitamin D requirement of children and adults about 200 IU, while for elderly who have age 50 years and above require vitamin D day 400 - 600 IU.

Indeed there are now many excellent multivitamin supplements on the market. But if you want to get a higher vitamin intake, please add it to eating some of the following vitamin D sources.

1. Liver Oil Cod (10,000 IU / 100 gram)

Much coded meat is processed into various types of delicious culinary. Usually, this fish meat is transformed into pickles, canned fish, and so forth. It turned out that after examined more deeply, cod liver contains vitamin D of 10,000 IU per 100 grams. This excellent vitamin D source is what makes many companies extract it in capsule form. The benefits of cod liver oil for the body:
  • Helps increase calcium energies in the body, to prevent osteoporosis and increase bone density.
  • The content of lipids and omega 3 efficacious to prevent the appearance of plaque in the arteries. This plaque will usually lead to heart attacks and strokes
  • Able to accelerate the process of healing new wounds and to avoid infection
  • Improve the intelligence of the brain and prevent senility.
2. Salmon (1400 IU / 100 gram)

Salmon is a type of fish that is found in the Atlantic Ocean. In contrast to other kinds of fish, salmon tend to have more complete nutrition. Starting from the natural mineral content, calcium, phosphorus, up to high vitamin D content.

In Japan, salmon is used to make sushi or processed raw fish meat. While in Indonesia alone salmon is still an import commodity that has a relatively high price. You can get salmon at the nearest supermarket. Benefits of salmon for the body:
  • Helps prevent arthritis, improve bone & teeth health, and prevent osteoarthritis.
  • The content of omega 3 in salmon is useful to improve the intelligence of the brain, especially children
  • Prevents the emergence of blood clots that cause heart attacks and strokes.

3. Canned Tuna (880 IU / 100 gram)

Foods that contain vitamin D next is tuna fish. This type of fish is found in Indonesian waters and borders. Usually, tuna is packed into a can to make it more durable. You merely add certain spices when cooking tuna meat. It tastes savory with soft texture makes tuna meat much preferred by various circles of society. Benefits of tuna fish for the body:

Omega 3 content is useful to lower high cholesterol and prevent cardiovascular disease.
Essential amino acid protein content is useful for building damaged body cells.
Sources of vitamin D tuna beneficial enhance the body's immune system.

4. Halibut (600 IU / 100 gram)

Halibut fish or often called the fish next to is a type of flat-shaped fish that can live up to weighs 200 kg. This fish has a uniqueness when looking for prey that he will immerse himself as in disguise, then when there is prey comes torn he will eat it.

With a significant enough weight, a halibut can be consumed for 300 people. In addition to extensive, these fish also include a high source of vitamin D. The content of these vitamins combines perfectly with A is beneficial to maintain the health of our eyes.

5. Sardines (480 IU / 100 gram)

Sardine is a type of fish that is quite popular among the people of Indonesia. These fish are usually packaged in ready-to-process canned form. Similar to the above fish, sardines also have a high source of vitamin D that can meet our daily needs.

According to the Wikipedia site, sardines are able to meet the 13% requirement of B vitamins, 25% of vitamin B3 requirement, and 150% vitamin B12 requirement. Besides, sardines also contain compounds of calcium, phosphorus, iron, selenium, magnesium, and sodium if you consume the cartilage.

6. Mackerel Fish (360 IU / 100 gram)

Mackerel or mackerel fish is a type of fish that looks like a torpedo. This one fish contains high enough essential oil. Besides, the presence of other nutritional content also makes mackerel accused as foods containing vitamin D is quite nutritious for health.

In addition to acting as a source of vitamin D, mackerel also has a variety of other nutritional content. Starting from vitamins A, B, C, D, E, and K. More complete with the presence of natural minerals such as calcium, selenium, phosphorus, magnesium, and even iron. Interestingly again, the content of protein and antioxidants Coenzyme Q10 is very good for preventing cancer. No wonder the complete nutritional content of mackerel fish has various benefits for the health of the body. Benefits that we can get include:
  • Coenzyme Q10 antioxidants are capable of the emergence of cancer from free radicals. Assisted with omega 3, you will avoid prostate cancer, breast cancer, and kidney stones.
  • Able to improve the immune system (immunity) body optimally.
  • The combination of omega 3 with high vitamin D sources is beneficial to improve memory. Interestingly again in the elderly able to prevent the emergence of Alzheimer's disease.
Note: Mackerel fish should not be consumed by pregnant women. Although many contain nutrients, most mackerel is contaminated with less healthy mercury to the fetus.

7. Haring fish (215 IU / 100 gram)

Many herrings are found in the Atlantic Ocean region. In Indonesia alone, this type of fish is still an import commodity. Herring has its own delicate features and delicious flavors. Every 5 ounces of herring meat contains 270 calories, healthy fats, protein, minerals, and vitamins.

Not only that, but herring is also said to be a source of high vitamin D. The content of vitamin D in this fish can even reach 215 IU for every 100 grams. The nutrient content is useful for:
  • Increase the supply of red blood cells in the body. This is because the content of B vitamins that work with iron
  • The contribution of vitamin D and calcium can increase bone growth in children.
8. Caviar (119 IU / 100 gram)

Have you ever heard of the name 'Caviar'? Caviar itself is a fish egg that is usually served in fancy restaurants. The price is very high to make not many people of Indonesia who can afford it, especially for fresh caviar.

Types of fish eggs that can be used for caviar is not arbitrary, usually only made from caviar eggs or be longish sturgeon. Although expensive, these costs will be proportional to the extraordinary benefits that will be obtained. Benefits of caviar for health:
  • The content of vitamins A, B, C, and E is beneficial to maintain endurance.
  • Zinc content is useful to increase red blood cells and prevent bacterial infections.
  • Omega 3 content is useful to improve body immunity.
9. Egg (118 IU / 100 gram)

Who does not know the eggs? Of course, everyone has taken it. Eggs are often said to be a high protein source, whereas the vitamin content is also quite complete. In an egg contains vitamin A, B, D, E, and K are quite high.

Eating eggs at least 2 days will make the body stay fit. Eggs will be beneficial for you who are undergoing the formation of muscle, especially if you everyday fitness. But the cholesterol content in eggs is also quite high, so you should not consume too much so as not affected by adverse cholesterol.

10. Milk (98.7 IU / 100 gram)

Milk is a highly recommended nutritious drink to be consumed daily, especially after breakfast. In a cup of milk contains a variety of good nutrients for the body. Not only acts as a source of vitamin D alone, but milk also has a high calcium and phosphorus content. The combination of vitamin D with calcium and phosphorus is what will make the bone growth process runs up.

11. Cod Meat (48 IU / 100 gram)

Not only the cod liver alone that contains a high source of vitamin D, but the meat was also the case. The cod's flesh includes 48 International Uni for every 100 gram. Although much lower than the liver, but the content is able to meet the daily needs that we need.

12. Soy Milk (47 IU / 100 gram)

Soy milk can be an alternative for you who are sensitive and allergic to lactose. In contrast to cow's milk, soy milk comes from soybeans are smoothed and then taken sari. Soy milk usually comes in a variety of flavor variants, but the most healthy is the original soy milk (white).

The benefits of soy milk for the body include:
Able to replace cow's milk in the form of bone, especially for the content of manganese in it.
Can act to reduce bad cholesterol (LDL) in the body.

13. Cheese (36 IU / 100 gram)

Types of cheese on the market there are many, including a reasonably popular is cheddar cheese. This cheese is made from fresh milk of a cow which is presented in two color variants namely white and yellow. Usually, cheddar cheese widely used as bread, toping, and so forth. But the source content of vitamin D cheddar cheese is only 16 IU, while for regular cheese it reaches 36 IU per 100 gram.

14. Spinach (25 IU / 100 gram)

Spinach is known as green vegetables rich in health benefits. This type of vegetables contains not only vitamin D, but also provides other nutrients. Available ranging from vitamin A, vitamin K, natural minerals, and even high enough phytonutrients. Benefits of spinach for the body:
  • The content of vitamin A is able to meet AKG by 337%.
  • The amount of vitamin A is high enough to make the skin moister and avoid wrinkles problems.
  • The presence of vitamin K can increase the sensitivity of the central nervous system.
15. Shitake Mushrooms (20.8 IU / 100 gram)

Shitake mushroom comes from Japan which is quite popular as an imported commodity in the country. This mushroom is usually processed into soup, a mixture of noodles, and various other delicious culinary. Shitake mushroom has a long and small rod shape, while the head shaped like a sprout.

16. White Mushrooms (18.0 IU / 100 gram)

White fungus or often called snow mushrooms contain the nutritional value of protein, and various types of amino acids, minerals, and glycogen are high enough. At least in white mushrooms have about 

17 amino acids that can meet 75 daily needs.

Not only that, the natural mineral content in white mushrooms are also very complete. The content of these includes magnesium, iron, calcium, phosphorus, selenium, and so forth. Interestingly again the calcium and iron content is more dominant.

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