Pregnancy Calculator to Find Out HPL

Vegetables that contain vitamin D can be found in the market. Apart from containing vitamin D, these vegetables are also rich in minerals, fiber and other vitamins which are good for body health. Not only from vegetables or food, vitamin D can also be obtained naturally from sunlight, especially the sun in the morning.

Vitamin D is needed for various body functions, from maintaining the strength of bones and teeth, increasing the body's immunity, to speeding up the wound healing process. Each person's vitamin D needs are different, depending on their age.

Pregnancy Calculator to Find Out HPL

Babies under 1 year old need about 10 micrograms of vitamin D per day. Meanwhile, children aged over 1 year to adults need 15 micrograms of this vitamin every day.

The daily need for vitamin D can be met by basking in the sun and consuming foods that contain vitamin D, including vegetables that contain vitamin D. If you feel it is lacking, vitamin D intake can also be obtained from vitamin D supplements prescribed by a doctor .

Schoice of vegetables that contain vitamin D

There are not many choices of vegetables that contain vitamin D because most of this vitamin is found in animal products. However, you still need to include it in your daily diet. The reason is, apart from containing vitamin D, this vegetable is also rich in fiber, vitamins and minerals which are beneficial for health.

Some vegetables that contain vitamin D are:

1. Shiitake mushroom

Shiitake mushrooms are classified as vegetables that contain high levels of vitamin D. Consuming 4 dried shiitake mushrooms (15 gr) can fulfill at least around 6% of daily needs.

Shiitake mushrooms also contain amino acids similar to meat. Amino acids are needed for various bodily functions, from repairing body tissue, keeping the immune system strong, to maintaining healthy skin, hair and nails.

2. Portobello mushroom

Similar to shiitake mushrooms, portobello mushrooms also contain vitamin D. In every 100 grams of portobello mushrooms there are around 10 IU of vitamin D. Not only that, portable mushrooms also contain protein, vitamin B, folate and potassium.

3. Tomato

The vitamin D content in tomatoes is not as much as mushrooms. However, this fruit can still be a good source of vitamin D, especially for people on a vegetarian or vegan diet.

Apart from that, this fruit also contains many other nutrients which are no less important for health, such as vitamin C, vitamin K, folate, calcium and potassium. Tomatoes are also rich in antioxidants, such as lycopene, flavonoids and beta-carotene.

4. Alfalfa

Alfalfa sprouts or Medicago sativa can be used as a vegetable salad ingredient. This vegetable can also provide a number of health benefits, from preventing anemia, controlling blood sugar levels, lowering cholesterol, to reducing the risk of heart disease.

Apart from the vitamin D content in it, the benefits of alfalfa are also obtained from a number of important nutrients in the plant, such as vitamin B, vitamin C, vitamin K, folate, iron, magnesium, manganese and flavonoids.

5. Zucchini

Zucchini is also a vegetable that contains vitamin D. The amount of vitamin D in this vegetable is not much, but zucchini also contains many important nutrients that are good for health.

The nutritional content in zucchini is vitamin A, vitamin B6, vitamin C, vitamin K, manganese, potassium, magnesium, folate and phosphorus.

The amount of vitamin D in vegetables is generally lower than in animal products. This means that meeting your needs for this vitamin will be more effective if you compensate by diligently sunbathing and consuming other foods high in vitamin D, such as fish, eggs, milk, cheese and yoghurt.

If you adopt a vegan diet and rely on vegetables that contain vitamin D as the main menu to get vitamin D, it would be a good idea for you to take vitamin D supplements. This is done so that your vitamin D needs are met properly so that the benefits can be felt.

However, before taking vitamin D supplements, you are advised to consult a doctor to get the right dose and supplement dosage. This way, you do not experience a deficiency or excess of vitamin D.

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