TEMPO.CO, Jakarta – Vitamin D is one of the nutrients that children need during the Covid-19 pandemic. In addition to strengthening bones and teeth, this vitamin also helps increase immunity so that you are not susceptible to disease.
Dokter spesialis anak Yuni Astria pada live Instagram Cerita Cantika di Cantika.com, edisi spesial Hari Anak Nasional; Anak Sehat, Anak Kuat, Jumat, 23 Juli 2021 mengatakan, salah satu cara terbaik untuk membantu tubuh membentuk vitamin D adalah berjemur di bawah sinar matahari. Di Indonesia, dengan sinar matahari yang ada sepanjang tahun, mestinya tidak terlalu menyulitkan. Namun kenyataannya banyak orang Indonesia yang mengalami defisiensi vitamin D.
“Berjemur ini memang membentuk vitamin D yang paling baik tapi faktornya banyak sekali, mulai dari usia, warna kulit, daerah, cara berpakaian sehari-hari,” kata dia. “Memang yang cenderung berpakaian tertutup lebih rentan defisiensi,” dia menambahkan.
Selain pakaian, faktor wilayah juga ikut menentukan. Menurut Yuni, beberapa jurnal menyebutkan bahwa untuk di wilayah Jakarta, disarankan berjemur selama 15 menit dari pukul 11.00 hingga 13.00. Ini juga berlaku untuk wilayah Indonesia Tengah dan Timur. Berjemur sebaiknya dilakukan setidaknya tiga kali dalam seminggu.
“For 15 minutes is enough to meet 600 IU of vitamin D. If 9 o’clock is different again, it can be done in 25 minutes,” he said.
During sunbathe no need to expose most areas of the body. “The visible area doesn’t have to be the whole body, just the face, both arms and legs,” Yuni explained. “If there is an SPF 15 sunblock, it is better,” he added.
SPF protects the skin from harmful ultraviolet or UV rays. In addition to using SPF, Yuni also suggests ensuring a safe UV index before sunbathing by using a special application. If the UV index is below three, then it is safe for sunbathing.
In addition to sunbathing, vitamin D can also be obtained from foods such as seafood, especially salmon and eggs, as well as supplements.
Yuni emphasized the importance of vitamin D intake because many Indonesians have a deficiency. However, he also warned not to overdo it. “Many are also up to thousands (IU), it’s over. It’s not good for the body’s metabolism either,” he said.
In addition to vitamin D, children also need nutrition A complete diet includes a balanced intake of macronutrients such as carbohydrates, fats, and proteins. While micronutrients include minerals such as zinc as well as calcium and vitamins, which include vitamin A, vitamin B, vitamin C, vitamin K and others. In addition, don’t forget to drink water to make sure your child is always hydrated.
Siti Hajar Suwardi
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