Unlike other vitamins, vitamin D can be produced in the body when the skin is exposed to direct sunlight. Therefore, vitamin D is often referred to as the “sunshine vitamin”. Aside from having an important role in the process of calcium absorption in the body, the vitamin also plays a role in maintaining bone health. Not only from inside the body, but this fat-soluble vitamin can also be obtained from several types of food. Reporting from Healthline, here are some foods that are rich in vitamin D.
- Salmon is a good source of vitamin D, either wild or farmed. According to the United States Department of Agriculture (USDA) Food Composition Database, 100 grams of salmon contain 124% (wild) and 32% (farmed) of the daily needs of vitamin D.
- Sardine is another fish that is rich in vitamin D. 100 grams of sardine contains 22% of daily vitamin D needs by 22%. Not only sardines, mackerel and halibut are also good sources of vitamin D.
- Cod liver oil may be good for those of you who don’t like fish. One teaspoon of cod liver oil contains 56% of your daily needs of vitamin D. Not only that, but this oil is also rich in vitamin A.
- Canned tuna is liked by many people since it is delicious and cheap. 100 grams of canned tuna can meet daily vitamin D needs by 34%. In addition, canned tuna is also a good source of niacin and vitamin K for the body.
- Egg yolks can also be considered. Although many avoid it due to its fat content, egg yolks also contain vitamins and minerals that are good for the body. One egg contains 5% of your daily needs of vitamin D.
- Mushrooms, like humans, can also synthesise vitamin D when exposed to UV light. Unlike animals that produce vitamin D3, mushrooms can produce vitamin D2. 100 grams of wild mushrooms may contain 2300 IU of vitamin D2, or nearly three times the amount needed daily.
Text by Anggie Triana
Stock photos from Pixabay
Source:
- Healthline - 7 Healthy Foods That Are High in Vitamin D (2019). https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#1, 23 January 2020.