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Jakarta, clubnet Indonesia
–
Besides
calcium
, Vitamin D is the nutrition needed to strengthen bones.You can get intake
Vitamin D.
From food including fish.The following type
fish
High Vitamin D.
The body can produce vitamin D naturally through morning sun exposure.But the intake of food is also very necessary to meet daily needs, especially if a lot of activities in the room.
Vitamin D plays a role in calcium absorption so that bone density remains optimal.In addition, vitamin D also strengthens the immune system and helps prevent various diseases including cancer.
List of high fish vitamin D
What happens if we lack vitamin D?In children, they can experience bone deformity, such as rickets.As for adults, can experience bone pain caused by osteomalasia.
Daily intake of vitamin D needs to be fulfilled.Launch
Mayo Clinic
, the recommended amount, which is 400 IU for children up to 12 months.For the age of 1-70 years it requires 600 IU, while age over 70 years it takes 800 IU.
Fish consumption can also meet the daily needs of vitamin D. The following recommendations.
1. Tuna
Tuna is one fish that contains vitamin D in quite good amounts.According to USDA data, 3 ounces (about 85 grams) canned tuna in water contains about 68 IU vitamin D.
Light tuna is recommended because of its optimal nutritional content.Besides being easily processed, tuna is also very flexible for various healthy cooking recipes.
2. Salmon
Salmon is a fatty fish that is very rich in vitamin D. One serving of atlantic salmon weighing 100 grams that is cultivated, contains about 526 IU vitamin D.
This amount can meet the daily needs for most people.Salmon is not only delicious, but can also be processed in various ways, ranging from baking, burning, to warm soup.
3. Herring and sardines
Herring fish are often processed by smoked or smoked.This marine animal is a good fish for good vitamin D.
Fresh Herring Atlantic fish provide around 214 IU Vitamin D per 100 grams, which is equivalent to 27 percent daily needs.Sardines canned is no less rich, with a vitamin D content of around 193 IU per portion of 100 grams, meets 24 percent of the body’s daily needs.
4. Mackerel fish
Mackerel is another fish that is rich in vitamin D and is beneficial for heart, brain, and bone health.Eating mackerel routinely helps maintain bone strength while preventing anemia.
The British Heart Foundation recommends mackerel as part of a healthy diet that supports the intake of vitamin D.
5. Todak fish
Swordfish
Or todak fish also includes fish high in vitamin D, with about 566 IU in 3 ounces of ripe fish.
This fish is a delicious and nutritious choice to meet daily vitamin D needs.However, the American Heart Association recommends that children and pregnant women limit the consumption of large fish like this, because the potential for mercury contamination is higher.
(rea/els)
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