Sunlight
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 sun exposure at 09.00 - 15.00.
Fish oil
Fish oil supplements have a reputation for poor 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 were also contains vitamin D which is quite high.
Salmon
These include 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.
Tuna
Tuna is a species of marine fish are also rich in vitamin D, but also high in protein and omega-3.
Milk
Cow's milk, whether it's 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.
Cereals
Most products are ready to eat cereal on the market are fortified with vitamin D. Combine your cereal with milk is rich in vitamin D as part of a healthy menu every day.
Eggs
With a content of about 21 IU of vitamin D in egg yolk and purified protein in the whites, eggs are a nutritious food must be consumed.
Mushrooms
According to a research published in the Journal of the Federation of American Societies for Experimental Biology, white button mushrooms are exposed to ultraviolet B rays for several hours in vitamin D is about 400 percent higher.
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