Ktchan Healthy Lifestyle

Double benefit of vitamin D, not only as a reinforcement of the bone, but also the prevention of various diseases is increasingly revealed. For all these advantages, we are advised to consume 400 IU of vitamin D per day and 200 IU for adolescents under 18 years.

Vitamin D deficiency linked to many chronic diseases and threatening, like cancer, heart disease, diabetes, multiple sclerosis, and memory loss. Fill your body needs vitamin D through the following sources:

Sunlight
About 80 percent of the vitamin D we need comes from the sun.The recommended time for sunbathing is 6:00 to 9:00 a.m. in the body for 10 minutes. To prevent the risk of skin cancer, avoid exposure to the sun at 09.00 – 15.00.

Fish oil
Supplements of fish oil have a reputation for bad taste. However, currently available on the market a variety of fish oil supplements that make it more comfortable on the tongue. Other than fish oil supplements rich in omega-3 were also contains vitamin D which is quite high.

Salmon
These include fish rich in omega-3. Available as frozen fish, fresh or canned. Salmon contain vitamin D were four times more than agricultural products.

Tuna
Tuna is a species of marine fish are also rich in vitamin D, but also rich in protein and omega-3.

Milk
Cow’s milk, it is a full-fat or skim milk, naturally rich in vitamin D and is also enriched with other nutrients. A glass of milk contains about 100 IU of vitamin D.

Cereals
Most products are ready to eat cereals on the market are fortified with vitamin D. Combine cereal with milk is rich in vitamin D as part of a healthy menu every day.

Eggs
With a content of about 21 IU of vitamin D in the egg yolk and white in the purified protein, eggs are a nutritious food should be consumed.

Mushrooms
According to research published in the Journal of the Federation of American Societies for Experimental Biology, white mushrooms are exposed to ultraviolet B for several hours in vitamin D is about 400 percent higher.

Shrimp
Shrimp is a source of omega-3 are high in protein but low in fat and calories. Shrimp served in a dose of 85 g contains 129 IU of vitamin D.

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