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We've heard quite a lot lately about the importance of Vitamin D. Each day our body needs an average of 600 - 800 IU of vitamin D, but where can we find vitamin D from natural food sources? Today, W9 Wellness has 5 sources of high vitamin D in food to recommend. Let's take a look.
Vitamin D from natural food sources
1. Cod liver oil (cod liver oil) 1 tablespoon: 1360 IU
Cod liver oil is a very high source of Vitamin D. In 1 tablespoon Contains 1,360 IU of vitamin D In addition to being high in vitamin D, it is also high in Omega 3. Most of us know it as cod liver oil that we ate when we were children. Things to be careful about when consuming cod liver oil are: You should not consume more than your doctor recommends. Because it will cause you to get too much vitamin D.
2. Swordfish, 3 ounces: 566 IU
Swordfish or Swordfish is a sea fish with a long pointed mouth resembling a sword. 3 ounces (85 g) cooked swordfish fillets Contains 566 IU of vitamin D yes
3. Salmon (salmon) 3 ounces: 447 IU
Salmon is a fish that we are all familiar with. 3 ounces (85 g) cooked salmon fillet Contains 447 IU of vitamin D And this salmon is also a good source of good fats like Omega 3. If possible, you should eat deep sea fish such as salmon at least 2 times a week so that your body receives the basic levels of vitamin D and Omega 3 that your body needs.
4. Canned tuna, 3 ounces: 154 IU
canned tuna It is a food that is not difficult to find nowadays. and can be stored for a long time. Canned tuna 3 ounces (85 g) Contains 154 IU of vitamin D In addition to vitamin D Also contains vitamin B3 (Niacin) and vitamin K. But what should you be careful about in canned tuna? Mercury contamination Which mercury causes the creation of free radicals. and disrupt cell division And it may also trigger dangerous autoimmune reactions. If eaten continuously for a long time It can cause mercury poisoning, which can be life-threatening.
5. Egg yolks (egg yolk) 1 large egg: 41 IU
For people allergic to seafood or not eating fish Egg yolks are a great way to get your vitamin D from natural food sources. (Although not a lot) 1 large egg yolk Contains 41 IU of vitamin D Which is compared to the amount of vitamin D that the body needs each day. You need to eat as many as 15-20 egg yolks, which will also increase your fat intake. But if it's difficult to find foods that are high in vitamin D to eat in sufficient quantities each day, W9 Wellness Center has options to make your life easier. We offer both vitamins and vitamins for use. and an injection that will allow the body to fully use vitamins without having to be absorbed.
