Naturally, fruit that contains vitamin D does not exist. Even so, you can still meet your vitamin D needs by consuming fruits that are high in magnesium or processed fruit that has been fortified with vitamin D. What’s the correlation? Check out the explanation in this article, OK?
Vitamin D is a fat-soluble vitamin that can be produced by the body with the help of sun exposure. This vitamin plays an important role in maintaining and increasing endurance and helps the absorption of calcium so that bones and teeth remain strong. Adults need 15 micrograms or about 600 IU of vitamin D.
Apart from the help of sunlight, the need for vitamin D can also be met by eating foods rich in vitamin D and minerals that can help absorb vitamin D, such as magnesium.
Various Fruits Containing Vitamin D
As previously explained, fruit is not a food choice that is rich in vitamin D. However, you can still get the benefits of vitamin D from the fruit by eating fruits that are rich in magnesium.
What is the relationship between vitamin D and magnesium? So, magnesium is a mineral that plays a role in activating vitamin D in the body. Without magnesium, vitamin D, produced by the body thanks to the sun’s UV rays, cannot be used. Hence, eating fruits that contain magnesium will help the absorption of vitamin D in the body.
Apart from fruits that are rich in magnesium, you can also take vitamin D supplements or processed fruit that has been fortified with vitamin D, such as juice. That way, your daily intake of vitamin D is sufficient even if you can’t eat fish, eggs, or dairy products that are rich in vitamin D.
If so, what fruits are rich in magnesium? The following are some fruits high in magnesium which make it a fruit that contains vitamin D:
1. Bananas
Bananas contain high magnesium, which is 32 mg per 1 medium banana. Interestingly, the amount of magnesium in bananas is higher than in 100 grams of salmon.
Not only helps activate vitamin D in the body, bananas are also high in potassium which can reduce the risk of heart disease. You can eat bananas directly or process them into healthy snacks, such as banana cakes or steamed bananas.
2. Avocado
This fruit, which is rich in healthy fats, also contains high levels of magnesium. 100 grams or 1 avocado contains 29 mg of magnesium. This amount is even higher than 1 glass of non-fat milk.
However, if you’re tired of turning avocados into juice, try making them into avocado rolls or adding them to a vegetable salad mix.
3. Papaya
Some people don’t like papaya because of its taste and aroma. However, did you know that papaya is a good source of magnesium for the body? In 100 grams or about 1 cup of cut papaya contains 21 grams of magnesium.
So, if you don’t like papaya, consider again the benefits of this fruit that contains vitamin D thanks to the magnesium in it. So, so that the aroma is disguised, you can process it into delicious snacks, such as papaya pudding or papaya fruit ice.
4. Guava
Behind the fresh guava fruit, is stored magnesium which is relatively high. Imagine, 2 guavas or about 100 grams contained 22 mg of magnesium.
Hence, it is not surprising that this fruit is said to increase endurance. In addition to the magnesium content which will activate vitamin D, guava is also rich in vitamin C which makes the body not get sick easily.
You can consume guava fruit directly or process it into juices, smoothies, and a mixture of bread and cookies.
5. Oranges
Oranges can be regarded as a fruit that contains vitamin D if it has been processed into juice. That’s not just any orange juice, huh? You can only get vitamin D from orange juice that has been fortified with vitamin D. Orange juice in this package provides around 100IU of vitamin D per glass.
All fruits that contain vitamin D will benefit the most if you get enough exposure to UV rays from the sun every day. Remember, even though there are many sources of vitamin D, both from food and supplements, sunlight is still the best source of vitamin D for the body.
You only need to sunbathe for 8-15 minutes every day so that your body can produce enough vitamin D. This is certainly not difficult, considering that Indonesia is located on the equator, where the sun shines most of the year.
Apart from sunbathing and eating fruit that contains vitamin D, you can also take vitamin D supplements to meet your daily vitamin needs. However, keep in mind, always consult a doctor before taking vitamin D supplements to adjust the dosage to your condition.
This is not without reason, yes. You see, taking too many vitamin D supplements is also not good for the health of the body, it can even cause hypercalcemia.
Add Comment