There are several types of vitamins D in nature. In medicine, only two types are of practical importance - vitamin D2 and vitamin D3. These two vitamins are called vitamin D. It is a fat-soluble vitamin that does not break down when exposed to high temperatures and does not dissolve in liquids.
In order to get the required daily amount of this important vitamin, itโs enough just every day for twenty to thirty minutes under direct sunlight. But this simple condition is not always feasible. In addition, the synthesis of vitamin D in the body decreases with age. Therefore, daily using foods containing vitamin D, you can replenish the necessary supply. The main function of vitamin D is its ability to absorb calcium in the body and regulate calcium and phosphorus metabolism.
Vitamin D in foods is especially important for women, because during pregnancy and lactation they lose calcium in very large quantities. If a nursing or pregnant woman has a lack of vitamin D, then with age, such women may develop osteoporosis, a dangerous disease in which thinning and resolution of bone tissue appears. In addition, vitamin D in food is of great importance for blood coagulation, healthy bone growth, normal cardiac activity and regulation of the activity of the entire nervous system. With this vitamin, eye diseases and some types of rickets and arthritis are treated. The daily requirement of the body for this important vitamin is different from the state of the body and the age of the person. Adults up to fifty years old need one hundred to two hundred IU (one IU is equal to 0.025 ฮผg of the so-called cholecalciferol). Adolescents and children need to consume up to 500ME. Older people need up to 700ME per day. Nursing mothers and pregnant women - from four hundred to six hundred IU per day. Newborns need from two hundred to three hundred IU per day.
Vitamin D in foods is found in fermented milk products, vegetable oil, cottage cheese and cheese, raw yolks, fish liver, in fish oil, in herring, mackerel, tuna, and mackerel. Many people think that milk contains a lot of vitamin D. This is not entirely true. Firstly, its quantity there is much smaller than in seafood, and secondly, phosphorus is contained in milk, which interferes with the absorption of vitamin D. Vitamin D is also found in oatmeal, parsley, some herbs, and potatoes in food. To herbs containing vitamin D include alfalfa, nettle, dandelion greens, horsetail. In addition to the content of vitamin D in fermented milk products, they still contain a high percentage of vitamin B12. Also, this vitamin is also found in raw egg yolk, any yeast, turnip tops, carrots and radishes, in soy, in salads, green onions, beef, veal and pork liver. Sprouted wheat, sea kale, spinach, squid and shrimp also contain enough vitamin B12.
Foods containing vitamin B12 are useful for regulating body fat and carbohydrate metabolism. In addition, this vitamin is involved in the process of blood formation, with its lack of anemia can develop. The main symptoms of vitamin B12 deficiency include constant fatigue, burning of the tongue, difficulty walking, weakness, stomach ailments, and leg pain. Three micrograms of vitamin B12 is the minimum dose that the human body needs every day. When eating a very small amount of animal food (meat, eggs, milk), the body will receive the necessary amount of b12. Vegetarians often run the risk of being left without this important vitamin. In any case, everyone should carefully monitor their diet. This will saturate the body with vitamins and other beneficial substances necessary for the normal functioning.