Vitamin D is a valuable substance necessary for the normal functioning of the body. There are several types of vitamins D, but in modern medicine they are all called the same designation. And some scientists even believe that this component belongs to hormones, because it has many differences from standard vitamins. One thing is clear - vitamin D is necessary for normal absorption of calcium, the functioning of the immune system, the development of bone tissue and more.
A lack of vitamin D can affect the functioning of many physiological processes. The useful substance prevents the formation of rickets, osteoporosis, the appearance of cancer cells, skin diseases, heart diseases. Our body produces the vitamin itself under the influence of sunlight. But for the synthesis of a substance, a person needs to spend the morning and hours in the afternoon outside. Not all of us have such an opportunity, so as not to be faced with a lack of vitamin D, it is necessary to eat foods with a high content of the component.
Where is vitamin D found?
When eating food rich in vitamin D, a person will not suffer from hypovitaminosis. Meanwhile, the deficiency of the substance leads to rapid fatigue, muscle weakness, insomnia, specific ARVI diseases, fractures, weight loss, loss of appetite and other unpleasant symptoms.
The champion in vitamin D content is cod liver, or rather, the oil it contains. Fish oil includes not only vitamin D, but also A. It is enough to consume only one tablespoon of liver oil per day to provide yourself with the daily requirement of the vitamin. Moreover, a tablespoon of fat contains 340% of the daily intake of the vitamin.
A lot of vitamin D can be found in some types of fish. Canned salmon contains about 125% of the daily dose, tuna - 39%, sardines in oil - 45%. There is a lot of vitamin D in fresh mackerel.
Foods rich in vitamin D
It is also necessary to look for vitamin D in beef liver and egg yolk. 100 g of these products can contain 10 or more percent of the valuable substance. With a lack of vitamin D, dairy products - cheese, butter, cottage cheese - should also be included in the diet. Caviar, nettle, parsley are rich in essential vitamins. Fortified cereals can also be found on sale, they also contain vitamin D.
Vitamin D deficiency can be traced by the condition of the skin. Also, the component has a positive effect on blood clotting, the work of the thyroid gland. With a vitamin deficiency, atherosclerosis, arthritis, diabetes can develop. Moreover, 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, those who are forced to work night shifts, residents of large cities with a poor environment need to take care of the sufficient intake of foods with vitamin D.
