Lack of vitamin D in the body can not only lead to metabolic disorders and the function of some glands, but also to reduce intestinal absorption of some other biologically active substances. It can be taken in capsules or obtained in a more pleasant way - through eating certain foods or sunbathing.
Foods containing vitamin D
The average adult requirement for vitamin D is 2.5 mcd per day. Approximately this amount is contained in 100 g of fish and some seafood. Perch, halibut, tuna, mackerel, herring and, of course, cod liver are especially rich in them. There is also a lot of vitamin D in fish oil, the unpleasant taste of which can be slightly masked by spreading it on black bread, adding some salt and eating it with green onions.
Fatty dairy products also enrich the body with this vitamin: homemade cottage cheese, cheese, butter and natural cream. Much less vitamin D is found in milk. To obtain this substance, it is also very useful to eat eggs, especially raw. Of meat products, only beef liver is rich in vitamin D.
As for herbal products, only a few of them are able to enrich the body with this vitamin. Oat flakes, potatoes and some herbs, including nettle, dandelion leaves, horsetail and alfalfa, are considered to be the leaders in its content. And recent studies have shown that vitamin D can also be obtained from soy. It should be noted that vitamin D produced by plants is less optimal for the human body than animal or obtained with mother's milk.
Sun rays as a source of vitamin D
One consumption of foodstuffs rich in vitamin D, a person cannot do. The fact is that this substance is produced by the body itself in sufficient quantities under the influence of sunlight. Moreover, in a greater number of owners of white skin. This is why it is very important to sunbathe from time to time, preferably in the morning and evening. True, it is better to do this in nature or in places with a relatively clean ecology. Due to air pollution, some of the ray spectra responsible for the production of this vitamin simply cannot break through.
Vitamin D benefits
Vitamin D is necessary for all people, but it is especially important for a child. Its lack can lead to developmental delays, a decrease in the level of hemoglobin in the blood, frequent infectious diseases and even rickets. Little children get vitamin D with their mother's milk, but at the same time it is also very important to walk with the baby in the fresh air every day.
Also, vitamin D is necessary to strengthen tooth enamel and bone tissue, normalize the level of phosphorus in the body, normal functioning of the pituitary gland, thyroid and adrenal glands. The correct formation and strength of the skeleton depends on it.
