DENPASAR, BALIPOST. com – Research shows that the majority of children in Indonesia experience vitamin D deficiency. In fact, vitamin D is very important for bone growth and body immunity.
Health experts often say that one of the causes of vitamin D deficiency is minimal exposure to sunlight, especially due to children’s habits of doing more indoor activities, as reported on the official children’s website.
Therefore, to avoid a lack of vitamin D in the body, especially for children at this time. Apart from using sunlight for this, you can consume foods that contain lots of vitamin D so that your body’s health is maintained.
Here are some foods that contain lots of vitamin D and you can consume them every day so that your body’s vitamin needs are met.
1. Salmon
It is a food that contains vitamin D. 100 grams of salmon contains 526 IU of vitamin D, salmon is very good, especially if you consume one portion every week.
Apart from that, salmon can be prepared in an easy way, such as cooking it by grilling it without adding oil or by steaming it after adding additional spices.
2. Eggs
Eggs are a food that is rich in protein, apart from that, eggs also contain high levels of vitamin D, especially in the yolk. 100 grams of eggs contain approximately 85 IU of vitamin D. So to get benefits with optimal results, you can process the eggs by steaming or frying them using a little olive oil.
However, consuming egg yolks needs to be limited so as not to overdo it, because the fat content can cause an increase in bad cholesterol (LDL).
3. Mushrooms
Mushrooms are a food that produces vitamin D with the help of exposure to sunlight. Therefore, mushrooms, such as oyster mushrooms, can be a food choice that contains vitamin D, especially for those of you who don’t consume animal meat or are vegetarian.
4. Canned tuna
Apart from being easy to process and having a delicious taste, canned tuna is also a food that contains vitamin D.
If you want to consume canned tuna, please pay attention to the product you are consuming to reduce risks, such as mercury poisoning. Apart from that, you also have to limit your consumption of canned tuna so as not to overdo it, at least 100 grams per week.
5. Red meat
Apart from the foods above, there is red meat which contains vitamin D, such as beef, goat and lamb.
The important thing to remember is that red meat also contains fat which can cause cholesterol when consumed in excess. To prevent this from happening, you can limit your consumption of red meat to 50-70 grams per day and process it without adding oil. (Ni Wayan Linayani/balipost)
