Where is vitamin D contained? The best products for the health of the whole family

Everyone knows that the importance of vitamins for the body is very high. Vitamins regulate the work of all organs and systems, supporting normal vital activity. For each vitamin, there is a notion of a daily requirement. If a person receives a daily need of vitamins daily, then his body works by one hundred percent. If this condition is not met, then deficit states gradually appear, which manifest themselves in functional disorders of the organs and systems of the human body.

Unfortunately, no matter how much we want, vitamins are not able to accumulate for future use. It is important to observe the condition of daily intake of the necessary dose of a vitamin in the body.

Among the many substances called vitamins, vitamin D. is essential for a person. The daily requirement for this substance is 10 μg / day for children and adults; For the elderly, pregnant women and for various diseases - 15 mcg / day. This vitamin is unique in that a person is able to synthesize it independently and receive along with a certain food. Let's see, where is vitamin D?

Sunlight is the source of vitamin D

Under the influence of ultraviolet in the skin begins to form the substance we need. And in different types of skin and under different environmental conditions, vitamin D is formed in different ways. The most prone to vitaminization is the light skin. Swarthy skin for the formation of the same amount requires much more time and sunlight. The state of the city's air purity also plays a big role. In sunny cities, sunlight penetrates more difficult, and vitamin D is formed in the skin at a slow pace. The most favorable time for sunbathing: morning to 12 hours. At this time, the sun's rays are the least aggressive, and the air is still clean.

How to get vitamin D from food?

But how to be, when it is cloudy and sunlight is not visible for weeks? For many regions of Russia, this phenomenon is very common. The answer is obvious: in conditions of deficiency of sun rays it is necessary to include in the diet products rich in the necessary substance. There is a reasonable question: where is vitamin D and other useful substances? There are products whose content in this element is able to satisfy the need of the human body. To them it is possible to carry:

• Fish oil - this is what contains vitamin D in huge quantities. Judge for yourself: in 100 g of this product is 0.21 mg of valuable vitamin. It turns out that only 5 grams of fish oil can satisfy the daily requirement of man for vitamin D. In addition, fish oil normalizes lipid metabolism in the body and promotes weight loss. Regular consumption of this magic product makes dense and obedient hair, promotes skin rejuvenation, has antihistaminic and anti-inflammatory effects and reduces the risk of osteoporosis. Earlier, fish oil scared off a sharp and unpleasant odor, and the modern drug is elegantly sealed in an ampoule and does not smell anything. Before you buy fish oil in the pharmacy, consult a doctor, as there are a number of contraindications.
• Sea fish. That's where vitamin D is contained, and there are polyunsaturated fatty acids in a significant amount. Varieties of marine fish with high fat content are valuable sources of vitamin D, especially cod and halibut. In a smaller amount, it is found in herring (2.9 μg / 100 g of product), mackerel, tuna (3 μg / 100 g of product). The maximum concentration of vitamin D is found in the fish liver. Eating sea fatty fish, you also enrich the body with unique omega-acids, which prolong youth and fight with atherosclerosis.
• Chicken eggs, in particular yolk, is what contains vitamin D in the amount of 4.5 μg per 100 g. This is an affordable product containing vitamin D and A. Their combination contributes to the best absorption. In addition, the yolk contains valuable lecithin, which gives elasticity to the ligaments.
• The liver of beef, pork or chicken - which one do you prefer? In 100 liver, 0.4 μg of vitamin D can be found. In addition, the liver is a product containing vitamin D, valuable protein, iron and copper, which are easily digested and protect the body from anemia.
• Fatty dairy products: butter, sour cream, cream - the content of vitamin D in them is about 0.2 mcg. Dairy products contain calcium and phosphorus, which are well absorbed thanks to vitamin D.

Having studied this list, you now know where vitamin D. is contained. Be sure to include these foods in your diet and stay healthy. It is important to note that this vitamin tolerates the heat treatment quite stably, but it breaks down in the light and in the air.

How to be vegetarians?

Vegetarians who exclude from the diet all products of animal origin should also consider where vitamin D. is contained. Vegetarians should pay attention to walnuts, mushrooms, parsley, oats, nettles, alfalfa and dandelion. But the content of vitamin D in these plant products is very small, and it will be difficult to fill the deficit by eating only such food. For such a case, it will be necessary to include in the diet fish oil, which contains vitamin D in large quantities.

How useful is vitamin D?

Let's see why vitamin D is so necessary for our health. Functions of vitamin D:

• Compounding with calcium complex compound, promotes its absorption and assimilation in the body. This makes bones, teeth and nerves strong, hair and nails - beautiful.
• Children - this is the only way to prevent the emergence and development of rickets.
• Prevents a dangerous autoimmune disease leading to the development of multiple sclerosis.
• In combination with vitamins A and C, it strengthens the immune system, providing powerful antiviral protection for humans.
• It struggles with cardiovascular and oncological ailments.
• Visibly improves skin condition with her diseases.
• Helps absorb phosphorus and magnesium.
• Normalizes the clotting factor.
• It promotes the excretion of heavy metals, including lead.
• As a precursor of testosterone, it is necessary for all men for normal functioning.

How many functions this vitamin does! Now you understand how important it is to know where vitamin D is contained, and to make up for its deficiency.

Is vitamin D important for children?

It is especially important for the child to maintain the level of vitamin D in the body. This will prevent him from a dangerous disease - rickets. Let's find out what vitamin D is for a child. Children who are breastfed receive it from the mother's body along with milk. It is very important for a breastfeeding woman to consume foods that contain a lot of vitamin D, have enough time in the sun or take special vitamin complexes. The kid also needs to be in the sun every day in the morning.

Children who are on artificial feeding, receive a mixture where vitamin D. is contained. Carefully study the composition of the mixture. If the desired vitamin is not found there, then it is necessary either to change the mixture or to provide it by other means.

With the introduction of complementary foods and the further transition to "adult" nutrition, you can safely add to the diet of the baby what contains vitamin D.

Can I take vitamin D medications without prescribing a doctor?

Often, pediatricians prescribe children up to three years of vitamin D intake in the form of drugs. This is either "Wigantol" (oil-based), or "Aquadetrim" (water-based). The way of application and dosage is prescribed only by a doctor, based on the condition of the child, the region of residence and the type of nutrition of the baby. Do not start taking vitamin D without your doctor's advice. Overdose of this substance can cause serious disorders in the body.

In many regions of Russia, where there are no more than sixty days of sunshine a year, the population suffers from a shortage of vitamin D. This deficit must be replenished for the full functioning of the organism and prevention of dangerous diseases. Measure the level of vitamin D for all family members and go for a consultation with a doctor. If necessary, the doctor will prescribe the correct treatment.

Be healthy!