20 Makanan yang Mengandung Sumber Vitamin D Terbaik | DIET SEHAT ALAMI

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20 Makanan yang Mengandung Sumber Vitamin D Terbaik






Sumber vitamin D– Sumber vitamin D sebenarnya ada banyak sekali mulai dari sereal, buah, sayuran, olahan daging, ikan, dan lain sebagainya. Peran vitamin D bagi tubuh cukup penting, menurut para ahli vitamin jenis ini mampu memgoptimalkan penyerapan nutrisi kalsium dan fosfor sebagai bahan baku pembentukan tulang.
Sumber vitamin D makanan



Tidak hanya makanan saja yang mengandung vitamin D, tapi kamu juga bisa mendapatkan vitamin jenis satu ini dengan cara gratis yakni berjemur di bawah sinar matahari. Setiap sinar matahari yang terkena kulit, maka tubuh akan memerubahnya menjadi vitamin D alami. Usahakan kamu berjemur mulai dari pukul 07.00 sampai 09.00, diatas jam-jam tersebut sinar matahari buruk untuk kulit dan kesehatan tubuh. 



Kebutuhan Vitamin D Harian
 
Vitamin D termasuk kedalam jenis vitamin yang larut dalam lemak. Setiap orang memerlukan asupan vitamin D yang berbeda-beda, semua itu tergantung dari usia dan aktivitas sehari-hari. Menurut standar kecukupan gizi kebutuhan vit D anak-anak dan dewasa sekitar 200 IU, sedangkan untuk para lansia yang sudah berumur 50 tahun keatas memerlukan vitamin D sehari sebanyak 400 – 600 IU.

Memang sekarang telah banyak beredar suplemen multivitamin di pasaran. Namun apabila kamu ingin mendapatkan asupan vitamin lebih tinggi, silahkan tambah dengan mengonsumsi beberapa makanan sumber vitamin D berikut.

Sumber vitamin D


1. Minyak Hati Ikan Kod (10.000 IU/ 100 gram)

Daging ikan kod banyak diolah menjadi berbagai jenis kuliner lezat. Biasanya daging ikan ini diolah menjadi asinan, ikan kaleng, dan lain sebagainya. Ternyata setelah diteliti lebih dalam, hati ikan kod mengandung vitamin D sebesar 10.000 IU per 100 gramnya. Sumber vitamin D luar biasa inilah yang membuat banyak perusahaan mengekstraknya dalam bentuk kapsul.

Manfaat minyak ikan kod bagi tubuh:
  • Membantu meningkatkan penterakan kalsium dalam tubuh, sehingga mampu mencegah osteoporosis dan menambah kepadatan tulang.
  • Kandungan lipid dan omega 3 berkhasiat untuk mencegah munculnya plak pada arteri. Plak ini biasanya akan mengakibatkan serangan jantung dan stroke
  • Mampu mempercepat proses penyembuhan luka baru dan mencegah infeksi
  • Meningkatkan kecerdasan otak dan mencegah kepikunan.

2. Ikan Salmon (1400 IU/ 100 gram)

Salmon merupakan jenis ikan yang banyak ditemukan di Samudera Atlantik. Berbeda dengan jenis ikan lain, salmon cenderung memiliki gizi yang lebih lengkap. Mulai dari kandungan mineral alami, kalsium, fosfor, sampai dengan kandungan vitamin D tinggi. 

Di Jepang, ikan salmon dimanfaatkan untuk membuat sushi atau olahan daging ikan mentah. Sedangkan di Indonesia sendiri ikan salmon masih menjadi komoditas impor yang memiliki harga cukup mahal. kamu bisa mendapatkan ikan salmon di supermarket terdekat.

Manfaat ikan salmon untuk tubuh:
  • Membantu mencegah terjadinya radang sendi, meningkatkan kesehatan tulang & gigi, dan mencegah osteoartritis.
  • Kandungan omega 3 pada salmon bermanfaat untuk meningkatkan kecerdasan otak, terutama anak-anak
  • Mencegah munculnya pembekuan darah penyebab serangan jantung dan stroke.

3. Tuna Kaleng (880 IU/ 100 gram)

Makanan yang mengandung vitamin D selanjutnya adalah ikan tuna. Ikan jenis ini banyak ditemukan di perairan Indonesia dan perbatasan. Biasanya ikan tuna dikemas ke dalam sebuah kaleng agar lebih awet. Kamu cukup menambahkan bumbu-bumbu tertentu ketika memasak daging ikan tuna. Rasanya yang gurih dengan tekstur lembut menjadikan daging tuna banyak disukai oleh berbagai kalangan masyarakat.

Manfaat ikan tuna kaleng bagi tubuh:
  • Kandungan omega 3 bermanfaat untuk menurunkan kolesterol tinggi dan mencegah penyakit kardiovaskuler.
  • Kandungan protein asam amino essensial bermanfaat untuk membangun sel-sel tubuh yang rusak.
  • Sumber vitamin D ikan tuna bermanfaat meningkatkan sistem imun tubuh.

4. Ikan Halibut (600 IU/ 100 gram)

Ikan halibut atau sering disebut ikan sebelah, merupakan jenis ikan berbentuk pipih yang bisa hidup mencapai bobot 200 kg. Ikan ini memiliki keunikan saat mencari mangsa, yakni dia akan membenamkan diri seperti sedang menyamar, kemudian ketika ada mangsa datang sontak ia akan memakannya.

Dengan bobot yang cukup besar tersebut, satu ikan halibut bisa dikonsumsi untuk 300 orang. Selain besar, ikan ini juga termasuk sumber vitamin D tinggi. Kandungan vitamin tersebut terkombinasi secara sempurna dengan A yang bermanfaat untuk menjaga kesehatan mata kita.

5. Ikan Sarden (480 IU/ 100 gram)

Sarden termasuk jenis ikan yang cukup populer di kalangan masyarakat Indonesia. Ikan ini biasanya dikemas dalam bentuk kalengan yang siap diolah. Sama halnya dengan ikan-ikan diatas, ikan sarden juga memiliki sumber vitamin D tinggi yang bisa memenuhi kebutuhan sehari-hari kita.

Menurut situs Wikipedia, ikan sarden mampu memenuhi kebutuhan 13 % vitamin B, 25 % kebutuhan vitamin B3, dan 150 % kebutuhan vitamin B12. Selain itu sarden juga mengandung senyawa kalsium, fosfor, zat besi, selenium, magnesium, dan natrium apabila kamu konsumsi sampai ke tulang rawannya.

6. Ikan Makarel (360 IU/ 100 gram)

Ikan Mackerel atau makarel merupakan jenis ikan yang berbentuk mirip torpedo. Ikan satu ini mengandung minyak essensial yang cukup tinggi. Selain itu keberadaan kandungan nutrisi lainnya juga membuat makarel dituding sebagai makanan yang mengandung vitamin D cukup berkhasiat bagi kesehatan.

Selain bertindak sebagai sumber vitamin D, makarel juga memiliki beragam kandungan nutrisi lainnya. Mulai dari vitamin A, B, C, D, E, dan K. Lebih lengkap dengan adanya kandungan mineral alami seperti kalsium, selenium, fosfor, magnesium, dan bahkan zat besi. Menariknya lagi, kandungan protein dan antioksidan Coenzyme Q10 sangat baik untuk mencegah kanker.

Tidak heran dengan kandungan nutrisi lengkap tersebut ikan makarel memiliki berbagai manfaat bagi kesehatan tubuh. Manfaat yang bisa kita dapatkan antara lain:
  • Antioksidan Coenzyme Q10 mampu munculnya kanker akibat radikal bebas. Dibantu dengan omega 3, kamu akan terhindar dari kanker prostat, kanker pa-yu-da-ra, dan batu ginjal.
  • Mampu meningkatkan sistem imun (kekelaban) tubuh secara optimal.
  • Kombinasi antara omega 3 dengan sumber vitamin D tinggi bermanfaat untuk meningkatkan memori. Menariknya lagi pada lansia mampu mencegah munculnya penyakit alzheimer.
Catatan: sebaiknya ikan makarel tidak dikonsumsi oleh para ibu hamil. Meskipun banyak mengandung gizi, tetapi kebanyakan ikan makarel sudah tercemar dengan merkuri yang kurang menyehatkan untuk janin.

7. Ikan Haring (215 IU/ 100 gram)

Ikan haring banyak ditemukan di kawasan Samudera Atlantik. Di Indonesia sendiri ikan jenis ini masih menjadi komoditas impor. Ikan haring memiliki ciri khas lembut dan rasa lezatnya yang menggoda. Setiap 5 ons daging ikan haring mengandung 270 kalori, lemak sehat, protein, mineral, dan vitamin.

Tak hanya itu saja, ikan haring juga dikatakan sebagai sumber vitamin D tinggi. Kandungan vitamin D dalam ikan ini bahkan bisa mencapai 215 IU untuk setiap 100 gramnya. Kandungan-kandungan nutrisi tersebut bermanfaat untuk:
  • Meningkatkan suplai sel darah merah dalam tubuh. Ini dikarenakan kandungan vitamin B yang bekerjasama dengan zat besi
  • Kontribusi antara vitamin D dan kalsium mampu meningkatkan pertumbuhan tulang pada anak-anak.

8. Caviar (119 IU/ 100 gram)

Apakah kamu pernah mendengar nama ‘Caviar’? caviar sendiri merupakan telur ikan yang biasanya disajikan di restoran-restoran mewah. Harganya yang sangat mahal membuat tidak banyak kalangan masyarakat Indonesia yang mampu membelinya, terutama untuk caviar mentah.

Jenis telur ikan yang bisa digunakan untuk caviar tidak sembarangan, biasanya caviar hanya dibuat dari telur ikan beluka atau sturgeon. Meskipun mahal, tetapi biaya tersebut nantinya sebanding dengan manfaat luar biasa yang akan didapatkan.

Manfaat caviar untuk kesehatan:
  • Kandungan vitamin A, B, C, dan E bermanfaat untuk memelihara daya tahan tubuh.
  • Kandungan zinc bermanfaat untuk meningkatkan sel darah merah dan mencegah infeksi akibat bakteri.
  • Kandungan omega 3 bermanfaat untuk meningkatkan imunitas tubuh.

9. Telur (118 IU/ 100 gram)

Siapa yang tak kenal dengan telur? tentu, semua orang sudah pernah mengonsumsinya. Telur sering dikatakan sebagai sumber protein tinggi, padahal kandungan vitaminnya juga cukup lengkap. Dalam sebutir telur mengandung vitamin A, B, D, E, dan K yang cukup tinggi.

Mengonsumsi telur minimal 2 hari sekali akan membuat tubuh tetap fit. Telur akan sangat bermanfaat bagi kamu yang sedang menjalani masa pembentukan otot, terutama apabila kamu setiap hari fitness. Namun kandungan kolesterol pada telur juga cukup tinggi, jadi sebaiknya jangan konsumsi terlalu banyak agar tak terkena dampak kolesterol jahatnya.

10. Susu (98.7 IU/ 100 gram)

Susu merupakan minuman bernutrisi yang sangat direkomendasikan untuk selalu dikonsumsi setiap harinya, terutama setelah sarapan. Dalam secangkir susu mengandung beragam nutrisi yang baik untuk tubuh. Tak hanya bertindak sebagai sumber vitamin D saja, tetapi susu juga memiliki kandungan kalsium dan fosfor cukup tinggi. Kombinasi antara vit D dengan kalsium dan fosfor inilah yang akan membuat proses pertumbuhan tulang berjalan maksimal.

11. Daging Ikan Kod (48 IU/ 100 gram)

Tidak hanya hati ikan kod saja yang mengandung sumber vitamin D tinggi, tetapi dagingnya pun juga demikian. Daging ikan kod memiliki kandungan 48 International Uni untuk setiap 100 gramnya. Meskipun jauh lebih rendah dari pada hati, namun kandungan tersebut sudah bisa mencukupi kebutuhan sehari-hari yang kita perlukan.

12. Susu Kedelai (47 IU/ 100 gram)

Susu kedelai bisa menjadi alternatif bagi kamu yang sensitif dan alergi terhadap laktosa. Berbeda dengan susu sapi, susu kedelai berasal dari kacang kedelai yang dihaluskan kemudian diambil sarinya. Susu kedelai biasanya hadir dengan berbagai varian rasa, tetapi yang paling sehat adalah susu kedelai original (berwarna putih).

Adapun manfaat susu kedelai bagi tubuh antara lain:
  • Mampu menggantikan susu sapi dalam membentuk tulang, terutama untuk kandungan mangan di dalamnya.
  • Dapat bertindak mengurangi kolesterol jahat (LDL) dalam tubuh.

13. Keju (36 IU/ 100 gram)

Jenis keju yang beredar di pasaran ada banyak sekali, termasuk yang cukup populer adalah keju chedar. Keju ini terbuat dari perasan susu sapi yang disajikan dalam dua varian warna yakni putih dan kuning. Biasanya keju chedar banyak dimanfaatkan sebagai isian roti, toping, dan lain sebagainya. Namun kandungan sumber vitamin D keju chedar hanya 16 IU, sedangkan untuk keju biasa justru mencapai 36 IU per 100 gramnya.

14. Bayam (25 IU/ 100 gram)

Bayam dikenal sebagai sayuran hijau yang kaya akan manfaat bagi kesehatan. Sayuran jenis ini tak hanya mengandung vitamin D saja, tetapi juga memiliki kandungan nutrisi lain. Tersedia mulai dari nutrisi vitamin A, vitamin K, mineral alami, dan bahkan fitonutrien yang cukup tinggi.

Manfaat bayam bagi tubuh:
  • Kandungan vitamin A mampu mencukupi AKG sebesar 337 %.
  • Jumlah vitamin A yang cukup tinggi mampu membuat kulit lebih lembab dan terhindar dari masalah keriput.
  • Adanya vitamin K bisa meningkatkan kepekaan sistem saraf pusat.

15. Jamur Shitake (20.8 IU/ 100 gram)

Jamur shitake berasal dari negara Jepang yang cukup populer sebagai komoditas impor di tanah air. Jamur ini biasnaya diolah menjadi sup, campuran mie, dan berbagai kuliner lezat lainnya. Jamur shitake memiliki bentuk batang panjang dan kecil, sedangkan pada bagian kepala berbentuk mirip kecambah.

16. Jamur Putih (18.0 IU/ 100 gram)

Jamur putih atau sering disebut jamur salju mengandung nilai gizi protein dan berbagai jenis asam amino, mineral, juga glikogen cukup tinggi. Setidaknya dalam jamur putih memiliki sekitar 17 asam amino yang bisa mencukupi 75 kebutuhan sehari-hari.

Tidak hanya itu saja, kandungan mineral alami dalam jamur putih pun juga sangat lengkap. Adapun kandungan tersebut antara lain magnesium, zat besi, kalsium, fosfor, selenium, dan lain sebagainya. Menariknya lagi kandungan kalsium dan zat besi bersifat lebih dominan.

Makanan yang mengandung vitamin D lainnya:
 
17. Kentang
18. Es Cream Cokelat
19. Es Cream Vanilla
20. Peperoni

Efek Kekurangan Vitamin D Pada Tubuh
  • Pelunakan tulang pada anak-anak atau sering disebut rakitis
  • Melemahnya kinerja tulang pada orang dewasa atau osteomalasia.

Penyebab Tubuh Kekurangan Vitamin D
 
Banyak orang yang tak menyadari bahwa dirinya sedang mengalami defisiensi vitamin D. Gejala kekurangan vitamin D yang sering muncul antara lain lesu, lemah, letih, dan kadang nyeri otot. Oleh sebab itu jika kamu mengalami gejala tersebut ada baiknya periksakan diri ke dokter.


Berjemur 30 menit bantu cukupi kebutuhan vitamin D 3 hari

Adapun pemicu kekurangan vitamin D antara lain:

- Gaya hidup yang tak sehat: terpaku di depan komputer seharian bisa membuatmu mengalami defisiensi vitamin D. Untuk mencegahnya silahkan berjemur di bawah sinar matahari minimal 30 menit.

- Melakukan diet yang salah: diet vegetarian sangat tidak dianjurkan, karena bisa mengakibatkan banyak orang kekurangan vit D.

- Gangguan ginjal: bagi penderita ginjal sangat tidak dianjurkan konsumsi makanan yang mengandung vitamin D diatas, karena justru akan membuat kinerja ginjal semakin berat.

- Adanya gangguan penyerapan vitamin D pada pencernaan.
Sumber vitamin D memang sangat banyak, tetapi untuk mengoptimalkannya kamu juga harus berjemur di bawah sinar matahari pagi.

Peringatan !!!

- Bagi ibu hamil biasanya akan lebih rentan terkena kekurangan vitamin D. Namun untuk mengonsumsinya sebaiknya konsultasikan kepada dokter perihal dosis terbaik.

- Bila menderita gangguan ginjal lebih baik tidak mengonsumsi makanan bervitamin D tersebut, karena akan sangat berbahaya.

- Jika terjadi alergi atau iritasi, langsung konsultasikan kepada ahlinya.

Itulah sajian informasi seputar makanan yang mengandung vitamin D. Meskipun baik bagi kesehatan, tetapi kamu juga harus memperhatikan point-point penting diatas agar tidak menimbulkan efek samping. Semoga bermanfaat dan selamat mencobanya.

Bermanfaat guys? bantu share yuk!


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