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It is said that 2-3 times a week after 10 minutes in the sun, you can saturate the body with the required dose of vitamin. However, living in a geographical area where we have few sunny days, this is not possible. Besides sunlight, there are two other ways to supply the body with vitamin D: food and dietary supplements.
However, before taking care of the sufficient amount of vitamin D in the body, it is important to understand how important this substance is for our health.
Vitamin D is important for:
• To maintain normal bone condition;
• To maintain normal muscle function;
• Maintain the normal state of the teeth;
• For the normal functioning of the immune system;
• Absorption and / or normal absorption of calcium and phosphorus;
• Because it performs a certain function in the process of cell division.
Infants, young children, pregnant women, and the elderly are particularly sensitive to vitamin D deficiency, but despite these risk groups, young people of working age can also be particularly sensitive to vitamin D deficiency.
If you notice that you often have colds and mild inflammatory diseases or viral infections, this may be one of the signs that your body is deficient in vitamin D. Also, this vitamin deficiency also causes persistent fatigue, listlessness, drowsiness, muscle pain, and backwards. , slow wound healing, hair loss begins.
Foods rich in vitamin D
Vitamin D has two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). We obtain vitamin D2 from products of plant origin and vitamin D3, mainly from products of animal origin. These are the foods that are excreted as sources of vitamin D:
· Salmon. It is a fatty fish with a high content of vitamin D. 100 grams of salmon contains 12 mg of vitamin D. When choosing a fish, nutritionists recommend paying attention to whether the fish grew in nature, since non-organic fish They can have a large amount of lead that accumulates in the thyroid gland and is dangerous to health.
· Herring. It can be eaten green, canned or pickled. Like salmon, this fish is rich in vitamin D.
· Egg yolks. This is a great alternative for people who don’t eat fish. Although most minerals and vitamins are found in egg white, vitamin D is found in the yolk. 100 grams of egg yolk contains 4 mg of vitamin D. An egg can be an excellent choice for both breakfast and dinner. However, if eggs are difficult to include in your diet, try eating them with a salad or using them as a garnish, for example to season rice.
· Mushrooms. They produce vitamin D2. 100 grams of mushrooms contain 8 mg of vitamin D. Mushrooms can make an excellent side or main dish, so if you notice signs of vitamin D deficiency, it is recommended to include a variety of mushrooms in your diet.
· Soy milk. Because vitamin D is mainly found only in animal products, vegetarians and vegans are at high risk for vitamin D deficiency. Fortunately, it can also be found in plant products like soy milk. 100 ml of soy milk contains 1.5 mg of vitamin D.
Is it enough food?
According to experts, with food we can get 10-20 percent. the required amount of vitamin D and even when the recommended foods are eaten, this is generally not enough to provide the body with adequate vitamin.
By including foods high in vitamin D in our diet, trying to spend more time in the sun, and choosing one of the most trusted ways to care for vitamin D supplies – food supplements, we can ensure good health. One such supplement is Detrical Vitamin D3 2000 IU, which helps the body to adequately supply vitamin D.
Also, it is important to remember that dietary supplements cannot replace or replace a complete diet, so the most effective combination is the three steps: proper nutrition, dietary supplements, and time outdoors.
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