Salmon
Salmon is a rich source of vitamin D. A serving of about 85 grams can provide up to 645 IU of vitamin D, meeting more than 100% of the recommended daily needs of many adults.
Not only rich in vitamin D, salmon also contains high-quality protein and omega-3 fatty acids that are beneficial for the heart, helping to fight inflammation and support overall health. This food can be processed flexibly such as grilled, pan-fried or fried.
Mushrooms
Mushrooms are one of the few plant-based foods containing vitamin D. In addition, mushrooms also provide selenium, potassium and B vitamins. Families can add mushrooms to stir-fried dishes, soups or noodles to increase nutritional value for meals.
Sardines
2 sardines provide about 46 IU of vitamin D, equivalent to the amount in 1 egg. This type of fish is also rich in calcium, vitamin B12 and omega-3, good for bones, joints and cardiovascular system. Sardines can be served with bread, salad mixed or processed with noodles.
Cattle milk
Cow's milk is a source of vitamin D. Cow's milk is also rich in calcium and vitamin B12, which support bone health and energy metabolism. It can be taken directly or eaten with cereals, and dishes are prepared daily to ensure nutritional needs.
