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The human body needs a lot of vitamins to stay healthy and strong. One of the vitamins that are good for health is vitamin D. These vitamins are the main nutrients that support the immune system.
During the Covid-19 pandemic, a strong immune system is one of the keys to maintaining that the body is not easily susceptible to diseases including coronavirus. With the fulfillment of vitamin D in the body, the body is not easily exposed to diseases.
So, how important is that immune system? what will happen if the body is deficient in vitamin D? let’s take a good look at the review below.
Vitamin D is key to a healthy immune system. Currently, a person’s immune system is being tested to find out how strong it is to deal with some diseases that have recently occurred, ranging from coughs, colds, fevers to Covid-19.
Although there is not a single nutrient that can prevent the disease, but sufficient levels can make the immune system strong so that it is not easily exposed to the disease. Therefore, this vitamin is very important for the body.
Related to the Covid-19 pandemic, almost 20 data analysis has been conducted that vitamin D deficiency is the main cause of severity of symptoms of a person exposed to the Covid-19 virus
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Vitamin D at a Glance
Technically, vitamin D is also called hormones. Actually the human body can produce it. It is obtained from the exposure of sunlight to the skin for a long time.
When the skin is exposed to sunlight, the body can synthesize vitamin D. In addition it can be obtained through foods and supplements used to increase the need for the body.
Sources of vitamin D
Sun-exposed skin produces vitamin D in the body. In addition to sunlight, it can be obtained through several foods. It is an easy way to meet the needs of daily consumption.
Here are some foods and drinks containing vitamin D reported from Healthline and Medical News Today:
1. Egg yolk
There may be some people who do not like egg yolks. It was a mistake. Egg yolk is one of the sources needed by the body.
The content of this vitamin in the yolk is quite high, especially the eggs of native chickens. One large chicken egg contains as much as 88 UI or the equivalent of 15 percent of a person’s daily needs.
Perhaps many people already know that salmon is a source of vitamins. Aquaculture salmon contains 526 UI of vitamin D, while for wild salmon as much as 988 UI per serving. This salmon can be consumed raw or cooked. If cooked, the salmon is simply roasted on a pan or oven in a short time.
3. Tuna fish
As much as 100 grams of canned tuna contain 261 UI of vitamin D, equivalent to 34 percent of daily consumption. Canned tuna is a practical option for someone who wants to make ends meet. If you don’t like canned tuna, you can consume fresh tuna that is certainly preservative-free.
Another food that contains vitamin D is mushrooms. Here are the types of mushrooms that have a high level per 50 grams, including:
- Raw maitake mushrooms. The content of this vitamin as much as 562 UI per 50 grams or equivalent to 12 percent of daily needs
- Dried shitake mushrooms. contains 77 UI per 50 grams or equivalent to 12 percent of daily needs
- Raw portabello mushrooms. Its content is 523 UI per 50 grams or equivalent to 87 percent of daily needs.
- Raw white mushrooms. Vitamin D contained in this fungus is 523 UI per 50 grams or equivalent to 87 percent of daily needs
- Raw portobello mushrooms exposed to UV rays contain 568 UI per 50 grams which is 95 percent of a person’s AKG
- Raw oyster mushrooms exposed to UV rays contain 523 UI per 50 grams which is 87 percent of a person’s RDA
5. Cow’s milk
Cow’s milk contains 115 to 130 UI per 237 ml or equivalent to 15 to 22 percent daily needs.
6. Soy milk
Soy milk contains vitamin D of 107 to 117 UI per 237 ml or equivalent to 13 to 15 percent of daily needs.
7. Orange juice
If a person has a milk allergy, then it can replace it with orange juice to make ends meet. Orange juice contains 100 UI of vitamin D per 237 ml or equivalent to 12 percent daily needs.
8. Cod liver oil
Cod liver oil is usually issued in supplement form. If there is someone who does not like fish, then it can consume liver oil of this cod.
The content of this vitamin in cod liver oil as much as 448 UI per 4.9 ml or equivalent to the fulfillment of daily needs up to 56 percent.
Fish liver oil codes are often used to treat vitamin D deficiency in children for many years due to its high content.
9. Cereals and oatmeal
Not all cereals or oatmeal contain vitamin D. There are certain cereal and oatmeal products that contain quite high levels. Half a cup of cereal and oatmeal contains as much as 54 to 136 UI or the equivalent of 17 percent daily necessities.
Impact of vitamin D deficiency
Every day, children, pregnant women and adults need about 600 UI. This need will be more and more when you are over 70 years old. At that age, the need can reach 800 UI per day.
Vitamin D deficiency will make the immune system decrease. Thus, the body will be easily affected by diseases. This vitamin is very important for bone health.
A person who experiences bone pain and muscle weakness can be a sign of the body’s lack of vitamin D. Usually this vitamin deficiency is often associated with rickets where bone tissue is not well generalized so as to cause bone deformity.
In addition, vitamin D deficiency will also cause various diseases such as type 1 and type 2 diabetes, hypertension, glucose intolerance, severe asthma in children, cancer, multiple sclerosis to the risk of death from cardiovascular sculeur.
Body care when vitamin D deficiency
If a person experiences signs of vitamin D deficiency in his body, the easiest step is to sunbathe in the morning for about 10-15 minutes. In addition, increase the consumption of foods mentioned above. When necessary, take supplements.
Guidelines for supplement consumption of 600 UI for all ages ranging from 1 to 70 years to optimize bone health. The limit can be increased to 4,000 UI or more depending on how severe the level of the body.
If you still have doubts about taking supplements, you should consult your doctor how much you consume to add vitamin D to your body every day. Thus, the needs on the body will be met adequately. It keeps the immune system stable.