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Products containing vitamin D

Average need of an adult in vitaminD is 2.5 mcd per day. Approximately this amount is contained in 100 grams of fish and some seafood. They are especially rich in perch, halibut, tuna, mackerel, herring and, of course, cod liver. A lot of vitamin D and in fish oil, the unpleasant taste of which can be slightly disguised, if you spread it on black bread, salted and eat with green onions. The body is also fortified with this vitamin, fatty dairy products: cottage cheese, cheese, butter and natural cream. Much less vitamin D in milk. To obtain this substance, it is still very useful to eat eggs, especially in raw form. Of the meat products with vitamin D, only beef liver is rich. As for the products of vegetable origin, only a few of them are able to enrich the body with this vitamin. The leaders in its content are oat flakes, potatoes and some herbs, including nettle, dandelion leaves, horsetail and alfalfa. And recent studies have shown that vitamin D can also be obtained from soy. It is worth noting that vitamin D produced by plants is less optimal for the human body than animal or obtained with the mother's milk.

Sun rays as a source of vitamin D

One consumption of vitamin D-rich foodsa person can not get by. The fact is that this substance is produced by the body in sufficient quantities under the influence of sunlight. Moreover, in a larger number of owners of white skin. That's why it's very important to take sun baths from time to time, preferably in the morning and in the evening. True, it is better to do it in nature or in places with a relatively clean ecology. Due to air pollution, some of the ray spectra responsible for producing this vitamin simply can not get through.

Benefits of Vitamin D

Vitamin D is essential for all people, but is especially importanthe is for the child. Its shortage can lead to a developmental lag, a decrease in hemoglobin level in the blood, frequent infectious diseases and even rickets. For young children, vitamin D falls with the mother's milk, but it is also very important to walk daily with the baby in fresh air. Also, vitamin D is needed to strengthen tooth enamel and bone tissue, normalize phosphorus levels in the body, normal functioning of the pituitary gland, thyroid and adrenal glands. The correct formation and strength of the skeleton depends on it.

The lack of vitamin D can affect the workmany physiological processes. A useful substance prevents formation of rickets, osteoporosis, the appearance of cancer cells, skin diseases, heart diseases. Our body itself produces vitamin under the influence of sunlight. But for the synthesis of the substance a person needs to spend the morning and the hours after lunch in the street. Far from all of us have such an opportunity to not face the shortage of vitamin D, it is necessary to eat foods with a high component content.

Where is vitamin D contained?

When eating foods rich in vitamin D,a person will not suffer from hypovitaminosis. Meanwhile, the deficiency of the substance leads to rapid fatigue, muscle weakness, insomnia, acute respiratory viral infections, fractures, weight loss, decreased appetite and other unpleasant symptoms. A cod in the content of vitamin D is the liver of cod, or rather, the oil contained in it. Fish oil includes not only vitamin D, but A. A day is enough to eat just one tablespoon of liver oil to provide itself with a daily vitamin norm. Moreover, in a tablespoon of fat contains 340% of the daily dose of vitamin. A lot of vitamin D can be found in some varieties of fish. In canned salmon it contains about 125% of the daily dose, tuna - 39%, sardines in oil - 45%. Quite a lot of vitamin D in fresh mackerel.

Food rich in vitamin D

To search for vitamin D it is necessary also in beefliver, egg yolk. In 100 g of these products can contain from 10 and more percent of valuable substance. In the diet with a lack of vitamin D, you must also include dairy products - cheese, butter, cottage cheese. Rich in indispensable vitamin is caviar, nettle, parsley. On sale it is possible to meet and vitaminized cereals, they also have vitamin D. To trace the deficiency of vitamin D it is possible on a skin condition. Also, the component has a positive effect on blood coagulability, thyroid function. When vitamin deficiency can develop atherosclerosis, arthritis, diabetes. And a useful substance is necessary for people at any age - from babies to the elderly. The risk group traditionally includes northerners living in areas with a lack of sunlight. Also take care of sufficient intake of products with vitamin D to those who are forced to work in night shifts, residents of large cities with poor ecology.

Many of the diseases that humanity suffered at different times were caused by a lack of vitamins, but before they knew nothing about them.

Each vitamin has its own tasks and characteristics in relation to the effect on the human body.

To understand where vitamins are contained, you need to understand in more detail which ones are in the products, and also understand their meaning for human health.

The action of vitamins and their presence in foods

So, vitamin A. It can be found in fish, liver and seafood, among fruits, it is most often contained apricots. This substance allows to provide a normal function of mucous membranes and skin. In addition, vitamin A improves the body's resistance in general. Vitamin B1 is most in poultry meat and vegetables, as well as rice. It really strengthens the nervous system, improves digestion and memory. As for vitamin B2, it can be found in eggs and milk, as well as broccoli. It helps to strengthen hair and nails, and also affects the nervous system. To supplement the body with vitamin D, you need to eat liver, egg yolk, rich milk, butter, fish oil, margarine, and fatty marine fish. However, it can be produced by the human body itself under the influence of sunlight. Vitamin C is especially important for human health. It can be found in citrus fruits and fruits, broccoli and sweet peppers, white cabbage, colored and Brussels sprouts, tomatoes and parsley, potatoes and radish, beets, carrots, aubergines and dogrose, as well as other products.

Vitamins, which must be supplied in the body in the spring

During the coming of spring, it is especially importantuse foods that contain vitamin E, when many people suffer from pronounced vitamin deficiency. A similar remedy is found in seeds and nuts, vegetable oil.

A lot of vitamin B12, which actively stimulatesgrowth, promotes quality blood formation, affects the functioning of the peripheral, as well as the central system of human nerves, is found in meat, sea products, cheese. Vitamin K, regulating the process of blood coagulation, is available in spinach, zucchini, salad and cabbage. sports, smokes, is constantly in a stressful situation, takes hormonal means, requires an increased amount of vitamins.