Top 12 foods rich in vitamin D to help increase height

Orange-juice-food-rich-in-vitamin-d

If you only provide calcium for the body but do not add enough vitamin D needed, the process of calcium absorption to increase height is still ineffective. Vitamin D is abundant in the foods we use every day. Vitamin D supplementation is also becoming quite easy accordingly. The top 12 vitamin D rich foods that help increase height in this short article below.

Fish eggs

The eggs of many fish species contain a large amount of vitamin D to support the absorption of calcium, enhance the health of the bones and teeth. However, acne is high in cholesterol, so when using it, pay attention to dosage. For young people, only eat 100-200g / week. With the elderly, do not use more than 100g / week.

You can combine acne with many other ingredients to create delicious, nutritious dishes without losing the inherent vitamin D intake. Some dishes, you can refer to: fried rice with caviar, fried fish eggs with chicken eggs and guise leaves, tomato sauce fish roe, caviar sushi … Fish eggs here can be salmon eggs, flying fish, fish. Autumn, carp …

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Mushroom

Mushrooms are the only plants that contain high levels of vitamin D. Vitamin D of the mushroom helps to improve the immune system, strengthen teeth, bone health and especially promote calcium absorption. In 100g of mushrooms contains about 2,300 IU of vitamin D. Experts say that, even if the mushrooms are processed at high temperatures, they will not lose the vitamin D ingredients. Therefore, you can freely create a variety of dishes. Eat differently with mushrooms to supplement vitamin D for the body.

Salmon

In addition to a rich source of vitamin B12, salmon also contains vitamin D to help develop the body’s skeletal system. A third of an ounce of cooked salmon will provide the body with 112% of its vitamin D units. According to the USDA Food Composition, wild caught salmon has a higher vitamin D content than farmed salmon. Specifically, if in 100g natural salmon contains 988 IU vitamin D, farmed salmon has only about 250 IU vitamin D. You can eat salmon 1-2 times / week to help provide vitamin D and many nutrients. other substances for the body.

Herring

In addition to salmon, herring is also a food that contains a lot of vitamin D. In 100g raw herring in the Atlantic sea can provide 1,628 IU of vitamin D. If pickled herring in vinegar, the amount of vitamin D in 100g is also quite high at about 680 IU. Vitamin D in herring is one of the substances that help strengthen bones. In addition, this vitamin D also helps the body absorb calcium better

Oysters

Not only is a delicious seafood, oysters are also a source of vitamin D that aids in calcium absorption into the body. In 100g oysters contain about 320 IU of vitamin D. Along with vitamin D, calcium phosphorus, zinc, iron, copper, selenium will help strengthen bones, reduce the risk of osteoporosis and support height development.

Shrimp

Shrimp is a seafood that many people love for its delicious taste. Shrimp is low in fat, but rich in vitamin D. In addition, the calcium in shrimp is also very large. In 100g shrimp has 200mg of calcium. Vitamin D will help the absorption of calcium in shrimp better, enhance the health of the skeletal system and promote growth.

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Beef liver

According to Dr. Ax Josh – a famous nutritionist currently working at the American College of Nutrition, beef liver is one of the superfoods because it contains many minerals and vitamins that are good for the body. Beef liver contains high levels of vitamin D. 100g of beef liver will provide your body with about 50 IU of vitamin D.

It is necessary to choose fresh liver from healthy cows, pressed with elasticity, smooth surface. Absolutely not eating liver that is dark yellow or purple, has a bad smell. Poor quality liver will not supply vitamin D to your body, but in turn can cause dangerous diseases.

Yolk

Not only seafood is rich in vitamin D, but the yolk is also rich in this nutrient. In 1 egg yolk contains 18 – 39 IU vitamin D (D2 and D3). However, eating too many eggs also causes many dangers to the body. Children under 6 months old should only eat 3 times / week, each time ½ egg yolk purged. Children over 7 months old can eat ½ yolk with each meal. Children 8 – 9 months old can eat 1 yolk with each meal. Children 10-12 months old eat 1 egg with both white and red. Children 1 – 2 years old eat 3-4 eggs / week. Adults should not eat more than 3-4 times / week.

Soymilk

Soy milk has a lot of vitamins, of which vitamin D is an aid in height growth. In 1 cup of soy milk, you can find about 102 IU of vitamin D. Along with 6% of calcium the body provides per day. This is the perfect duo for the height to be able to grow exceptionally. However, you should not drink too much soy milk at the same time and pay attention to the dosage provided to your body. We should only provide about 0.5 – 1 liter of soy milk per day.

Yogurt

In 1 cup of yogurt 170g contains about 20% of the vitamin D your body needs to support the development of the bone system. Thanks to that, yogurt has long been considered a good food to prevent osteoporosis. It helps in strengthening bone density. However, you need to choose the right yogurt that contains naturally fermented probiotic ingredients, without additives.

Orange juice

In case, those who do not provide vitamin D to their body with milk, yogurt or other dairy products can choose orange juices that have been fortified with vitamin D. You can refer to the vitamin composition. D in bottled orange juices. A 237 ml glass of water contains about 142 IU of vitamin D.

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Oat

Currently, a number of packaged oat products are fortified with vitamin D. Usually 1 pack of oatmeal provides the body 154 IU of vitamin D, accounting for 26% of the daily value. Therefore, you should check the nutrition on the oat product packaging to see if it contains vitamin D or not.

Vitamin D is a special vitamin, also known as the sunshine vitamin. When exposed to ultraviolet rays in the sun, the skin can synthesize vitamin D by itself thanks to pre-vitamin D on the skin. Vitamin D synthesized by the skin will go through the metabolism through the liver , to the kidneys, converted to calcitic and serves the needs of the body.

Just sunbathing for about 15-20 minutes a day can fully meet the body’s vitamin D needs during the day. However, intense ultraviolet rays can damage the skin, even cause skin cancer, and adversely affect the eyes. Therefore, you should sunbathe in a time of mild sunlight in the early morning and late afternoon to protect your skin and eyes.

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