Vitamin D is a fat-soluble vitamin, without which the full functioning of certain systems and organs is impossible. For example, without it there is no assimilation of calcium , which, as is known, is very important for the bone system, that is, the formation of strength and shape of bones. With a lack of vitamin D, a person develops osteoporosis, which leads to increased brittleness of the bones.
This vitamin is important for the muscular system, and for protecting the skin from various diseases. Vitamin D prevents the occurrence of cardiovascular diseases, arthritis, arthrosis, diabetes mellitus.
In order for the body to receive vitamin D in sufficient quantities, in the first place you should take care of the diet and necessarily include in it products with the highest content of vitamin D.
What foods contain vitamin D?
If we talk about what foods are rich in vitamin D, then first of all you should pay attention to the following group:
- Eggs . Egg yolk - an excellent source of vitamin D, but this does not mean that it is worth to give up eating and egg protein, rich in protein.
- Fish . To one of the best products, where there is vitamin D, include salmon. A portion of salmon meat will not only supply the body with useful unsaturated fats, but can also cover the daily requirement for a vitamin. It is also recommended to include mackerel, catfish, sardine and tuna in the diet.
- Milk . 200 grams of this drink covers the fourth part of the need for vitamin D. Plus, milk is also in the fact that, in addition to the vitamin itself, it also contains calcium, the assimilation of which was discussed when talking about the benefits of calciferol (the second name of the vitamin). But it is worth remembering that phosphorus, which is also found in milk, partially prevents the absorption of the vitamin.
- Mushrooms . Depending on the conditions for the growth of fungi, the content of vitamin D will change, so an important condition is their solar deposit.
- Cereals . There are not so many Vitamin D in cereals, and oats are not recognized as a leader amongst others.
- Soybeans . The soy products also contain vitamin D, so the use of tofu or, for example, soy milk, is shown with a deficiency of this vitamin.
The daily norm of vitamin D in descending order is as follows:
- for the elderly (over 70 years) - 800 IU (1 ME = 0.0325 μg);
- for adults - 600 IU;
- for children over the age of 600 ME;
- for children under one year - 400 IU.
