Vitamin D Key Role Shaping and Dental Bone Structure

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Vitamin D is one of the vitamins that are soluble in fat prohormone. IUPAC name of vitamin D is calciferol. This vitamin is very important because it has a major role to form the structure of bones and teeth. In addition, vitamin D also may prevent various diseases. Ideally, for us who are 18 years of age, should consume 400 IU daily of vitamin D and 200 IU for adolescents younger than 18 years.

Source of Vitamin D

Vitamin D is essential for the body. If we are deficient in vitamin D, we can develop a variety of chronic diseases such as diabetes , cancer , memory loss, to attack the heart . For that, you can meet the body's need for vitamin D through a few sources of vitamin D following:

The sun rays. Did you know that 80% of vitamin D needed by our body derived from the sun? You can get one with the sport under the sun between the hours of 6:00 to 9:00 for 10 minutes. However, exposure to sunlight at 9:00 to 15:00 can cause skin cancer .

Milk. By nature, cows milk contains vitamin D and various other important nutrients. You should choose full-fat or skim milk. In a glass of milk contained about 100 IU vitamin content of the DS

Fish oil. Fish oil shown to contain vitamin D and omega-3 in high numbers. Although it is not good, today many manufacturers produce fish oil supplements in different variants to meet the needs of the people of vitamin D.

Eggs. In each egg yolk contains about 21 IU of vitamin D and the whites of eggs, containing the protein is pure. So these foods must include food for our consumption.

Salmon. This fish is a fish that contain vitamin D 4x more from agricultural products and contain omega-3 in large quantities. Salmon sold in the form of frozen or canned fish, but some are sold in fresh form.
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