Vitamin D deficiency can cause decreased body immunity. Some of these fruits that contain vitamin D are consumed to prevent it. Anything?
Vitamin D is an essential nutrient for maintaining healthy bones, teeth and muscles. The fulfillment of vitamin D can also reduce the risk of osteoporosis. Vitamin D can be obtained from sunlight, food, and fruits that contain vitamin D.
Based on the Nutrition Adequacy Rate (RDA), adult men and women need an intake of 15 micrograms (mcg) of vitamin D per day. In addition to micrograms, units of vitamin D are also often referred to as International Units (IU).
When calculated using IU, the daily requirement for adults is 600 IU. This is because 1 mcg is equivalent to 40 IU.
Presented by Dr. Devia Irine Putri, “It’s hard to find fruits that directly contain vitamin D. Currently, vitamin D is more commonly found in dairy products, fish, meat, eggs, green vegetables, and fortified food or drinks.”
Nevertheless, Dr. Devia stated that there are several other fruits that can activate vitamin D in the body. Here are some fruits that contain vitamin D, namely:
1. Oranges
Oranges are well known as a high source of vitamin C. In addition, oranges can also be a source of other vitamins and minerals, one of which is vitamin D.
Unfortunately, you cannot get vitamin D if oranges are consumed as fruit. You will most likely get vitamin D if you consume citrus fruits in the form of packaged drinks.
This is because most packaged orange juice drinks are fortified with vitamin D. In a glass of orange juice, you can get 100 IU of vitamin D.
2. Bananas
Just like apples, bananas are also not a fruit that contains vitamin D. However, bananas have other important nutrients to support the work of vitamin D in the body, namely magnesium.
3. Apples
Apples are actually not included in the fruit that contains vitamin D. However, apples contain magnesium which is quite high.
Studies from Uwitonze and Razzaque reveal that magnesium intake plays a role in helping activate vitamin D in the body. In addition, magnesium is also useful for preventing bone thinning.
4. Almonds
Almonds are indeed known as nuts. However, basically almonds come from a tree, what you know as the nut is actually the fruit.
Almonds are included in the type of fruit that contains vitamin D. However, it should be noted, to get vitamin D, almonds are not consumed as fruit, but are drunk as almond milk.
Most almond milk has been fortified or has added vitamin D. In one glass of almond milk, you can get 107 IU of vitamin D.
5. Avocado
Avocado is also not a fruit that contains vitamin D. However, this fruit has a high enough magnesium content so it is good to consume it to help activate vitamin D in the body.
In addition, avocados also help the absorption of fat-soluble nutrients, such as vitamins A, D, E, and K into the body.
Even though the fruits above don’t directly contain vitamin D, you can still benefit from other nutrients in these fruits. Also, remember to get enough vitamin D nutrition from other foods or supplements.
Ensuring adequate intake of vitamin D is very important for #KeepingYourHealth. If you have other questions about other important nutrients that your body needs