Every person knows that the importance of vitamins for the body is very high. Vitamins regulate the work of all organs and systems, supporting normal life. For each vitamin separately there is a concept of daily requirement. If a person receives the daily requirement of vitamins every day, then his body works one hundred percent. If this condition is not met, then deficiency states gradually arise, which manifest themselves in functional disorders of the organs and systems of the human body.
Unfortunately, no matter how much we would like it, vitamins are not able to accumulate for the future. It is important to comply with the conditions of daily intake of the required dose of a particular vitamin into the body.
Among the many substances called vitamins, vitamin D is essential for humans. The daily requirement for this substance is: for children and adults - 10 mcg / day; for the elderly, pregnant women and for various diseases - 15 mcg / day. ThisVitamin is unique in that a person is able to synthesize it on their own and receive it along with certain foods. Let's see where vitamin D is found?
Sunlight is a source of vitamin D
Under the action of ultraviolet radiation, the substance we need begins to form in the skin. Moreover, in different types of skin and under different environmental conditions, vitamin D is formed in different ways. Light skin is most prone to vitaminization. Dark skin needs much more time and sunlight to form the same amount. The state of cleanliness of the city's air also plays a big role. In polluted cities, it is more difficult for the sun's rays to break through, and vitamin D is formed in the skin at a slower pace. The most favorable time for sunbathing: morning until 12 o'clock. At this time, the sun's rays are the least aggressive, and the air is still clean.
How to get vitamin D from food?
But what about when it's overcast and there's no sunshine for weeks? For many regions of Russia, this phenomenon is very common. The answer is obvious: in conditions of deficiency of sunlight, it is necessary to include foods rich in the substance we need in the diet. A reasonable question arises: where is vitamin D and other beneficial substances found?
There are products in which the content of this element can satisfy the needs of the human body. These include:
- Fish oil is what contains vitamin D in large quantities. Judge for yourself: 100 g of this product contains 0,21 mg of a valuable vitamin. It turns out that only 5 g of fish oil can satisfy a person's daily need for vitamin D. In addition, fish oil normalizes lipid metabolism in the body and promotes weight loss. Regular consumption of this magical product makes hair thick and manageable, promotes skin rejuvenation, has antihistamine and anti-inflammatory effects and reduces the risk of osteoporosis. Previously, fish oil scared away with a sharp and unpleasant odor, but the modern drug is elegantly sealed in an ampoule and does not smell like anything. Before buying fish oil in a pharmacy, consult your doctor, as there are a number of contraindications.
- Sea fish. That's where vitamin D is found, and there are polyunsaturated fatty acids in significant amounts. Marine fish varieties with a high fat content are valuable sources of vitamin D, especially cod and halibut. It is contained in a smaller amount in herring (2.9 μg / 100 g of product), mackerel, tuna (3 μg / 100 g of product). The maximum concentration of vitamin D is found in fish liver. By eating sea oily fish, you also enrich the body with unique omega acids that prolong youth and fight atherosclerosis.
- Chicken eggs, in particular the yolk, is what contains vitamin D in the amount of 4.5 mcg per 100 g. This is an affordable product that contains vitamin D and A. Their combination contributes to the best absorption. In addition, the yolk contains valuable lecithin, which gives elasticity to the ligaments.
- Beef, pork or chicken liver- which one do you prefer? In 100 livers, you can find 0.4 mcg of vitamin D. In addition, the liver is a product that contains vitamin D, valuable protein, iron and copper, which are easily absorbed and protect the body from anemia.
- Fatty dairy products: butter, sour cream, cream - the content of vitamin D in them is about 0.2 mcg. Dairy products contain calcium and phosphorus, which are well absorbed thanks to vitamin D.
By reviewing this list, you now know where vitamin D is found. Be sure to include these foods in your diet and stay he althy. It is important to note that this vitamin is quite resistant to heat treatment, but is destroyed by light and air.
What about vegetarians?
Vegetarians who exclude all animal products from their diet should also consider where vitamin D is found. Vegetarians should look out for walnuts, mushrooms, parsley, oats, nettles, alfalfa and dandelion. But the content of vitamin D in these plant foods is very low, and it will be difficult to make up for the deficiency by eating only such food. For such a case, it will be necessary to include fish oil in the diet, which contains vitamin D in large quantities.
What is vitamin D good for?
Let's see why vitamin D is so important for our he alth. Vitamin D Functions:
- Composing a complex compound with calcium, it promotes its absorption and assimilation in the body. It makes bones, teeth and nerves strong, hair and nailsbeautiful.
- In children, this is the only way to prevent the onset and development of rickets.
- Prevents a dangerous autoimmune disease leading to the development of multiple sclerosis.
- In combination with vitamins A and C, it strengthens the immune system, providing powerful antiviral protection for humans.
- Fights against cardiovascular and oncological diseases.
- Visibly improves the condition of the skin in its diseases.
- Helps the absorption of phosphorus and magnesium.
- Normalizes blood clotting.
- Promotes the removal of heavy metals from the body, including lead.
- As a precursor to testosterone, all men need it for normal functioning.
How many functions this vitamin does! Now you understand how important it is to know where vitamin D is found and to make up for its deficiency.
Is vitamin D important for children?
It is especially important for a child to maintain the level of vitamin D in the body. This will warn him against a dangerous disease - rickets. Let's find out what vitamin D contains for a child. Breastfed babies get it from the mother's body along with milk. It is very important for a nursing woman to eat foods that contain a lot of vitamin D, to spend enough time in the sun or to take special vitamin complexes. The baby also needs to be in the sun daily in the morning.
Formula-fed babies receive formula,where vitamin D is contained. Carefully study the composition of the mixture. If the required vitamin is not found there, then it is necessary either to change the mixture, or to ensure its supply in other ways.
With the introduction of complementary foods and the further transition to "adult" nutrition, you can safely add vitamin D to your baby's diet.
Can I take vitamin D supplements without a prescription?
Often, pediatricians prescribe vitamin D supplements for children under three years of age. This is either Vigantol (oil-based) or Aquadetrim (water-based). The method of application and dosage are prescribed only by a doctor, based on the condition of the child, the region of residence and the type of nutrition of the baby. Do not start taking vitamin D without your doctor's advice. An overdose of this substance can cause serious disorders in the body.
In many regions of Russia, where there are no more than sixty sunny days a year, the population is experiencing a lack of vitamin D. This deficiency must be replenished for the full functioning of the body and the prevention of dangerous diseases. Measure the level of vitamin D in all family members and go for a consultation with a doctor. If necessary, the doctor will prescribe the correct treatment.
Be he althy!
