Various Sources of Vitamin D In addition to Sunlight

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According to research published in the Journal of Pharmacology & Pharmacotherapeutic, researchers estimate that nearly 50% of people worldwide are vitamin D deficiency. In fact, this vitamin is one of the important vitamins that the body needs,

Vitamin D plays a role to absorb minerals in bone and tooth tissue, maintain overall body resistance, and fight against various diseases such as cancer, type 1 diabetes, and osteoporosis. So, where do we get this vitamin intake? Know the answer in this article.

80% of the vitamin D the body needs comes from the sun

Your body will produce vitamin D automatically when exposed to sunlight by converting the cholesterol to the skin into calcitriol (vitamin D3). This vitamin is another form of vitamin D that will be directly channeled to the liver and kidneys to produce these vitamins needed by the body.

How long should sunbathe, and what time is the best time?

Due to the risk of skin cancer, there is no official recommend how much or how long you should be exposed to sunlight. However, according to the World Health Organization (WHO), you only need to be exposed to sunlight for at least 5 to 15 minutes in your arms, hands and face, at least two to three times a week without using sunscreen, especially for those with pale white skin.

For the territory of Indonesia, the recommended sunbathing time is from 10 am to 2 pm.

So, you do not have to 'burn' your skin for hours to get this vitamin. The reason, skin exposed to sunlight in a short time only, can produce the amount of vitamin D the body needs for a day.

How much vitamin D is needed every day?

Before knowing the source of foods containing vitamin D, first know the ideal intake per day of this vitamin is recommended in the AKG in Indonesia:

Born to 1 year - 200 IU (5 mcg / day)
1 year to 64 years - 600 IU (15 mcg / day)
Over 64 years - 800 IU (20 mcg / day)
Pregnant and lactating women - 600 IU (15 mcg / day)

Various sources of vitamin D apart from sunlight

The sun is indeed a major source of vitamin D production in the body. But, for those of you who do not have enough time to just sunbathe under sun exposure or because it is a weather factor that does not support, you can find a variety of other vitamin sources from food that you consume daily.

Here are the foods that are the best source of vitamin D:

Cod liver oil
Salmon
Tuna
Sardine
Mackerel
Egg yolk
Beef liver
Mushroom buttons
Milk
Vitamin D fortified cereal
Shrimp
Caviar

In addition to the various foods and beverages already mentioned above, you can also get this vitamin intake from supplements. For some people, vitamin D supplements may be able to help meet the intake of these vitamins the body needs. Do not forget, before taking supplements, consult your doctor first to get a clue about the consumption of these supplements appropriately.

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