Vitamin D was discovered in 1922. Scientists were able to detect its presence in fish oil. A year later, it was found that a person can get this vitamin from sunlight.
Vitamin D is a group of biologically active substances presented in the form of cholecalciferol and ergocalciferol. Cholecalceferol (vitamin D3) can be synthesized in human skin under the influence of ultraviolet rays, or enter the body with food. Ergocalciferol (vitamin D2) can be obtained exclusively from food.
Group D vitamins are an irreplaceable part of the human diet. The daily requirement for them for people of all ages is 5-15 mcg.
Deficiency of vitamin D in the body leads to rickets, a delay in the formation of teeth and bones. With injuries, bones grow together rather slowly. In addition, a person may experience muscle cramps, increased nervous irritability.
The best prevention of vitamin D deficiency in the body is the consumption of foods with its high content. The highest vitamin D content is found in fish oil. Just one teaspoon of this fat can satisfy the average daily human need for a vitamin by 300%.
There is a lot of vitamin D in salmon meat. Eating only 100 grams of this fish can satisfy the average daily human need for this substance by 100%.
Tuna, sardine, catfish, mackerel are high in vitamin D. It is especially abundant in the most fatty parts of the fish.
Another important source of vitamin D is milk. 100 grams of the product contains 0.5 mcg of cholecalciferol. There is even more vitamin in cottage cheese. 100 grams of low-fat cottage cheese accounts for 1 μg of cholecalciferol and ergocalciferol.
In some countries, milk is marketed that has been exposed to ultraviolet light. This manufacturing step increases the vitamin D content of the product. Such technologies are not used in Russia.
The content of vitamin D in a chicken egg is 1.2 mcg per 100 grams of product. In this case, cholecalciferol and ergocalciferol are concentrated exclusively in the yolk. But nutritionists recommend eating whole eggs to ensure that all nutrients are supplied to the body.
There is a lot of vitamin D in beef liver. Only 100 grams of this product contains the daily allowance for cholecalciferol and ergocalciferol. Margarine, mushrooms, orange juice, soy are distinguished by a high content of vitamin D.
It should be noted that vitamin D is fat-soluble. When eating foods rich in this component, it is recommended to add a little vegetable or butter, or sour cream to the dishes. For example, vitamin D is absorbed from mushrooms much better if served with sour cream sauce.
An overdose of vitamin D is highly undesirable. It leads to hypercalcemia - high serum calcium levels. Signs of hypercalcemia are irritability, muscle spasms, severe seizure activity, and calcium deposits in the tissues. To prevent this, you should not overuse foods high in vitamin D. You should also be careful when taking synthetic vitamin preparations.
