Vitamin D is rightly called the "sunshine vitamin" because it is produced in our bodies under the influence of UV radiation, ie sunlight. In this case, it is unique in its kind, since more, none of the representatives of this group of substances is not played within us. However, the particular weather conditions in our latitudes is not always conducive to a full-fledged production of vitamin D, and thus in the autumn-winter season is better to include in your diet products containing this active ingredient. Here we'll show you what products for this use, how and in what quantities.
1
First we recall what is so useful vitamin D. First, without this vitamin can not be a complete assimilation of calcium, which means - the development and functioning of the musculoskeletal and nervous systems. Secondly, it is impossible without the normal operation of the heart, intestines, kidneys, and thyroid gland. Also, this sunshine vitamin is involved in the regulation of blood coagulation, affects the skin and activates the immune system. There is evidence of its anti-cancer effects.
2
Tap and how much vitamin D we need per day, and what threatens its deficit or a surplus. With regard to the daily dose of the active substance, experts recommend the following indicators: for children - 2.5-10.0 mg, for adults - 2.5-5.0 mcg for pregnant women and nursing mothers - 10.0 mcg. If the body loses "sun vitamin", the first skeletal system reacts as rickets, osteomalacia, osteoporosis, bone fragility. It is also possible manifestations such as hair loss, decreased immunity and visual acuity, weight loss, disorders of the intestine (diarrhea, inflammation). Overdosing the vitamin D faces anorexia, constipation, headache and muscle pain, the deposition of salts in the organs, pain in the joints.
3
Now consider which products to include in your diet to replenish the reserves of vitamin D. The leaders in this sense are the products of animal origin, precisely - fatty varieties of fish (salmon, tuna, mackerel, sardine, sea bass, herring, flabble, cod). At the same time, fresh fish is considered the most useful, after it is chilled and canned / preserves. The frozen also contains the smallest amount of useful substances. From representatives of the marine kingdom are saturated with vitamin D seafood, incl. Oysters.
4
Also rich in vitamin D liver animals, especially beef, pork (fresh meat). There is this vitamin in dairy and milk products: whole milk, butter, cottage cheese, dairy cheese. Here, the leader in the content of vitamin D is a solid cow's milk, a glass of which will provide you of ¼ norm not only of this active substance, but also calcium. You can replenish your stocks of "Vitamin Sun" and with the help of fresh chicken eggs - a pair of yolks will provide you with 1/10 norms of this substance.
5
From the products of vegetable origin, the content of vitamin D can "boast" potatoes, parsley, oatmeal, nettle, dandelion (green parts), mushrooms. True, the amount of this vitamin in plants is small. A little "Vitamin Sun" is also in yeast.
We add that for a good absorption of vitamin D from food, turn on in your diet and products rich in vitamins C, A, E and group B, as well as phosphorus and calcium. Replaced this process of animal fats, iron and alcohol substitutes. And we recall that the main source of vitamin D is the sun, so more and more often walk in the fresh air - a 20-minute walk on a sunny day will give you half the daily dose of this vitamin and a huge charge of cheerfulness.
Thank you for the article. Vitamin D is essential at any age. In winter, we feel its deficiency on themselves. Mood becomes bad, maybe sleep will break. I have it too. Already the second year in a row, I take the Evalar Vitamin D in the dosage of 600 meters in winter. This is a daily rate. How to calculate the amount of vitamin D in products eaten during the day I do not understand. Tablet took, oiled. Vitamin received)))
Well, no wonder they say that it is almost not to get it from the products .... The source is the sun. We have in our country and so little, and now also not the season. Therefore, multivitamin complexes are directly important, especially women in Klimakse. For example, ice formula is more than multivitamins. There is not only vitamin D there is, but also zinc, and phytoestrogenic plants. Therefore, a hormonal balance is also supported.
0
1075
Thank you for the article. Vitamin D is essential at any age. In winter, we feel its deficiency on themselves. Mood becomes bad, maybe sleep will break. I have it too. Already the second year in a row, I take the Evalar Vitamin D in the dosage of 600 meters in winter. This is a daily rate. How to calculate the amount of vitamin D in products eaten during the day I do not understand. Tablet took, oiled. Vitamin received)))
Well, no wonder they say that it is almost not to get it from the products .... The source is the sun. We have in our country and so little, and now also not the season. Therefore, multivitamin complexes are directly important, especially women in Klimakse. For example, ice formula is more than multivitamins. There is not only vitamin D there is, but also zinc, and phytoestrogenic plants. Therefore, a hormonal balance is also supported.