Every person knows that the value of vitamins for the body is very high. Vitamins regulate the work of all organs and systems, supporting normal functioning. For each vitamin individually, there is a concept of daily requirement. If a person receives a daily requirement of vitamins daily, then his body works one hundred percent. If this condition is not fulfilled, deficient conditions gradually arise, which manifest themselves in functional disorders of the organs and systems of the human body.
Unfortunately, however much we would like, vitamins are not able to accumulate for the future. It is important to comply with the conditions for daily intake of the necessary dose of a particular vitamin.
Among the many substances called vitamins, vitamin D plays a significant role in humans. The daily requirement for this substance is: for children and adults - 10 mcg / day; for the elderly, pregnant women and with various diseases - 15 mcg / day. This vitamin is unique in that a person is able to synthesize it on his own and get it with certain foods. Let's see where vitamin D is?
Sunlight - Vitamin D Source
Under the action of ultraviolet radiation, the substance we need begins to form in the skin. Moreover, in different skin types 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 cleanliness of the city’s air also plays a big role. In polluted cities, it is more difficult to penetrate the sun's rays, and vitamin D is formed in the skin at a slower pace. The most favorable time for sunbathing: morning to 12 hours. At this time, the sun's rays are the least aggressive, and the air is still clean.
How to get vitamin D with food?
But what about when cloudy and sunlight are not visible for weeks? For many regions of Russia, this phenomenon is very common. The answer is obvious: in conditions of shortage of sunlight, you need to include foods rich in the substance we need. A reasonable question arises: where is vitamin D and other beneficial substances contained?
There are products in which the content of this element can satisfy the needs of the human body. These include:
- Fish oil - this is what contains vitamin D in large quantities. Judge for yourself: in 100 g of this product is 0.21 mg of 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 contributes to weight loss. Regular consumption of this magical product makes hair thick and docile, promotes skin rejuvenation, has antihistamine and anti-inflammatory effects and reduces the risk of osteoporosis. Previously, fish oil was frightened off by a pungent and unpleasant odor, and the modern preparation is elegantly sealed in an ampoule and does not smell anything. Before you buy fish oil in a pharmacy, consult your doctor, as there are a number of contraindications.
- Sea fish. That's where vitamin D is, and there are significant amounts of polyunsaturated fatty acids. High-fat marine fish species are valuable sources of vitamin D, especially cod and halibut. In a smaller amount, it is found 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. Eating marine fatty fish, you also enrich the body with unique omega acids that prolong youth and fight atherosclerosis.
- Chicken eggs, in particular yolk, are what contains vitamin D in an amount of 4.5 micrograms per 100 g. It 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 the ligaments elasticity.
- Beef, pork or chicken liver - which one do you prefer? In 100 liver, you can find 0.4 micrograms 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.
Having studied this list, you now know where vitamin D. is contained . Be sure to include these foods in your diet and stay healthy. It is important to note that this vitamin tolerates heat treatment quite steadily, but is destroyed in the light and in the air.
How to be a vegetarian?
Vegetarians who exclude all animal products from the diet should also think about where vitamin D. Vegetarians should pay attention to walnuts, mushrooms, parsley, oats, nettle, alfalfa and dandelion. But the content of vitamin D in these plant foods is very small, and it will be difficult to fill the deficit 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 necessary for our health. Vitamin D Functions:
- Composing a complex compound with calcium, it contributes to its absorption and assimilation in the body. It makes bones, teeth and nerves strong, hair and nails beautiful.
- 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.
- It fights against cardiovascular and oncological diseases.
- Visibly improves the condition of the skin with its diseases.
- Helps the absorption of phosphorus and magnesium.
- Normalizes blood coagulation.
- Helps to remove heavy metals from the body, including lead.
- Being a precursor to testosterone, it is necessary for all men for normal life.
How many functions does this vitamin perform! Now you understand how important it is to know where vitamin D is and to make up for its deficiency.
Is vitamin D important for children?
It is especially important for the 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 is for a child. Breast-fed children receive 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, spend enough time in the sun or take special vitamin complexes. The baby also needs to be in the sun daily in the morning.
Children who are breast-fed receive mixtures containing vitamin D. Carefully study the composition of the mixture. If the desired vitamin is not found there, then it is necessary either to change the mixture, or to ensure its receipt in other ways.
With the introduction of complementary foods and the further transition to “adult” nutrition, you can safely add to the baby’s diet what vitamin D.
Can I take vitamin D drugs without a doctor's prescription?
Often, pediatricians prescribe for children under three years of age taking vitamin D in the form of drugs. 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, region of residence and type of nutrition of the baby. Do not start taking vitamin D without your doctor's recommendation. 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 per year, the population is deficient in vitamin D. This deficiency must be filled up for the full functioning of the body and the prevention of dangerous diseases. Measure the level of vitamin D for all family members and go to a doctor for a consultation. If necessary, the doctor will prescribe the correct treatment.
Be healthy!