Where does vitamin D
Products containing vitamin D
The average adult human need for vitamin D is 2.5 mcd per day. Approximately this amount is contained in 100 g of fish and some seafood. They are especially rich in perch, halibut, tuna, mackerel, herring and, of course, cod liver. There is a lot of vitamin D in fish oil, the unpleasant taste of which can be masked a little if you spread it on black bread, add salt and eat it with green onions.
Fat dairy products also enrich the body with this vitamin: cottage cheese, cheese, butter and natural cream. Much less vitamin D in milk. To obtain this substance is still very useful to eat eggs, especially in its raw form. Of meat products, vitamin D is rich only in beef liver.
As for products of plant origin, only a few of them are able to enrich the body with this vitamin. The leaders in its content are oatmeal, potatoes and some herbs, including nettles, dandelion leaves, horsetail and alfalfa.And recent studies have shown that vitamin D can also be obtained from soy. It is worth noting that the vitamin D produced by plants is less optimal for the human body than is animal or obtained with mother's milk.
The sun's rays as a source of vitamin D
One consumption of vitamin D-rich foods can not do. The fact is that this substance is produced by the body itself in sufficient quantities under the influence of sunlight. Moreover, in a larger number of owners of white skin. That is why it is very important from time to time to take sun baths, preferably in the morning and in the evening. True, it is better to do it in nature or in places with relatively clean ecology. Due to air pollution, some spectra of rays that are responsible for the production of this vitamin, simply can not get through.
Vitamin D Benefits
Vitamin D is necessary for all people, but it is especially important for the child. Its shortage can lead to lag in development, lower levels of hemoglobin in the blood, frequent infectious diseases and even rickets. Vitamin D gets to small children with mother's milk, but it is still very important to walk with the baby in the fresh air every day.
Also, vitamin D is needed to strengthen the tooth enamel and bone tissue, normalize the level of phosphorus in the body, normal functioning of the pituitary, thyroid and adrenal glands. It determines the correct formation and strength of the skeleton.
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