The Deficiency of vitamin D, can effect of many chronic disease. like: cancer, heart disease, diabetes, multipel sklerosis, and the loss memory. Below are the sources of vitamin D that must you consume it:
1. Sun
About 80 percent of the vitamin D we need comes from the sun. The recommended time for sunbathing is at 6:00 a.m. to 9:00 throughout the body for 10 minutes. To prevent the risk of skin cancer, avoid exposure to sunlight at 09.00 - 15.00.
2. Fish oil
Fish oil supplements have a bad taste. However, currently available in the market a variety of fish oil supplements that make it more comfortable on the tongue. Other than fish oil supplements rich in omega-3 turned out to also contain vitamin D which is quite high.
3. Salmon
This includes fish rich in omega-3. Available in the form of frozen fish, fresh or canned. Salmon contain vitamin D were four times more than agricultural products.
4. Tuna
Tuna is a type of sea fish which is also rich in vitamin D, but also high in protein and omega-3.
5. Milk
Cow's milk, whether it is a full-fat or skim, naturally contain vitamin D and is also fortified with other essential nutrients. One glass of milk contains about 100 IU of vitamin D.
6. Mushrooms
According to a study published in the Journal of the Federation of American Societies for Experimental Biology, white button mushrooms exposed to ultraviolet B rays for several hours to contain vitamin D is about 400 percent higher.
7. Shrimp
Shrimp is a source of omega-3 is high in protein but low in fat and calories. Shrimp served in a 85 g dose contains 129 IU of vitamin D.
8. Cereals
Most products are ready to eat cereals on the market are fortified with vitamin D. Combine your cereal with milk that is rich in vitamin D as part of a healthy menu every day.
9. Eggs
With content of about 21 IU of vitamin D, in the egg yolks and pure proteins in the whites, eggs are a nutritious food that must be consumed.
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