Vitamin D is an essential nutrient that plays a role in maintaining the health of bones, teeth, and the immune system.

A deficiency in vitamin D can lead to various health issues, from fragile bones to an increased risk of infection. It’s essential to get enough vitamin D from sunlight and foods high in vitamin D.

Foods Containing Vitamin D

Vitamin D is a crucial nutrient for bone health, the immune system, and metabolic function.

The body makes vitamin D from sunlight, but we also need to get it from food to meet our daily requirements. Here are 13 foods that are rich in vitamin D:

1. Salmon

Salmon is a great source of vitamin D, containing 360-685 International Units (IU) per 100 grams, depending on the type. Wild salmon generally has a higher vitamin D content than farmed salmon.

2. Mackerel

Mackerel contains about 360 IU of vitamin D per 100 grams. Besides vitamin D, mackerel is also rich in omega-3 fatty acids, which are beneficial for heart and brain health.

3. Sardines

Canned sardines contain about 193 IU of vitamin D per 100 grams. Sardines are also a good source of calcium due to their edible bones.

4. Tuna

Canned tuna in oil is a good option, containing about 269 IU of vitamin D per 100 grams.

5. Cod Liver Oil

Cod liver oil is a very high source of vitamin D, containing about 450 IU per teaspoon (4.9 ml). However, it should be consumed cautiously due to also high levels of vitamin A.

6. Chicken Eggs

One large egg yolk has about 37 IU of vitamin D. While not as much as fish, eggs are still a good vitamin D source, especially for vegetarians.

7. Shiitake Mushrooms

Dried shiitake mushrooms contain about 1600 IU of vitamin D per 100 grams. Mushrooms exposed to UV light also have higher vitamin D content.

8. Fortified Milk

Typically, fortified cow’s milk contains about 115-130 IU of vitamin D per 250 ml. Be sure to choose milk fortified with vitamin D.

9. Fortified Yogurt

Yogurt fortified with vitamin D contains about 80-100 IU per 170 grams. Besides vitamin D, yogurt is also rich in probiotics, which are good for digestion.

10. Cheese

Some types of cheese, like cheddar, contain about 24 IU of vitamin D per 100 grams. Although not high, cheese can still contribute to daily vitamin D intake.

11. Beef Liver

Beef liver contains about 50 IU of vitamin D per 100 grams. In addition to vitamin D, beef liver is also rich in iron and vitamin B12.

12. Fortified Cereals

Fortified cereals typically contain about 40 IU of vitamin D per serving. Check the nutrition label to confirm the vitamin D content.

13. Orange Juice

Some brands of orange juice fortified with vitamin D contain about 100 IU per 235 ml. This makes it a good option for those who do not consume dairy products.

It is important to remember that everyone’s vitamin D needs vary. The Recommended Dietary Allowance (RDA) for adults is 600 IU of vitamin D per day. This amount increases to 800 IU per day for those over the age of 70.

The National Institutes of Health recommends that adults take 600-800 IU of vitamin D each day.

However, some health experts recommend a higher dose, especially for individuals at risk of vitamin D deficiency.

To maintain optimal vitamin D levels, eat vitamin D-rich foods, get enough sunlight, and consider supplements if advised by a doctor.

Consult with a doctor or nutritionist to determine the appropriate vitamin D intake according to your needs.

When Should You Check Your Vitamin D Levels?

Testing for vitamin D levels in the blood is important to determine an individual’s vitamin D status. Some conditions that require vitamin D level testing include:

  • Experiencing symptoms of vitamin D deficiency such as bone pain, muscle weakness, or excessive fatigue
  • Having risk factors for vitamin D deficiency such as limited sun exposure, obesity, or nutritional absorption disorders
  • Suffering from osteoporosis or osteopenia
  • Experiencing bone fractures without significant trauma
  • Suffering from autoimmune diseases such as lupus or rheumatoid arthritis
  • Experiencing recurrent infections that indicate a weak immune system

For accurate and reliable vitamin D level testing, Tirta Medical Centre (TMC) is the top choice in Indonesia. TMC has an international-standard laboratory equipped with modern technology for comprehensive vitamin D testing.

Here are the prices for vitamin D level testing at TMC:

1. Promotional price for basic vitamin D level test: IDR 440,000 → IDR 260,000

    • Vitamin D25-OH Total
    • General doctor consultation (before testing)

    2. Promotional price for complete vitamin D level test: IDR 1,118,000 → IDR 580,000

    • Vitamin D25-OH Total
    • General doctor consultation (before testing)
    • Physical examination (blood pressure, oxygen saturation, height, weight)
    • Lipid test (cholesterol, HDL, LDL, triglycerides)
    • Treadmill

    Note: Prices are subject to change. Friends of Tirta can contact us for price updates or reservations here:

    Questions & Reservations

    Get your vitamin D levels checked at TMC to better understand your health.

    Do not hesitate to get your vitamin D levels tested at TMC if you are experiencing symptoms or have risk factors for vitamin D deficiency.

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