Foods high in vitamin D

Vitamin D deficiency can affect many physiological processes. Useful substance prevents the formation of rickets, osteoporosis, the occurrence of cancer cells, skin diseases, heart diseases. Our body produces vitamin under the influence of sunlight. But to synthesize the substance, a person needs to spend the morning and hours after lunch outside. Not every one of us has this opportunity not to face a shortage of vitamin D, it is necessary to eat foods with a high content of the component.

Where is vitamin D contained?

When eating a meal rich in vitamin D, a person will not suffer from hypovitaminosis. Meanwhile, the deficiency of the substance leads to rapid fatigue, muscle weakness, insomnia, private diseases of ARVI, fractures, weight loss, decreased appetite and other unpleasant signs.

The champion in vitamin D content is the cod liver, or rather, the oil contained in it. Fish oil includes not only vitamin D, but also A. A day it is enough to eat just one tablespoon of liver oil to provide yourself with a daily vitamin norm. Moreover, a tablespoon of fat contains 340% of the daily dose of vitamin.

A lot of vitamin D can be found in some varieties of fish. In canned salmon it contains about 125% daily dose, tuna — 39%, sardines in oil — 45%. Quite a little vitamin D in fresh mackerel.

Food rich in vitamin D

Search for vitamin D is also necessary in beef liver, egg yolk. 100 g of these products can contain 10 per cent or more of the valuable substance. In the diet in case of lack of vitamin D it is necessary to include also dairy products – cheese, butter, cottage cheese. Rich in essential vitamin caviar, nettle, parsley. On sale you can find vitaminized porridge, they also have vitamin D.

You can trace the deficiency of vitamin D by skin condition. Also, the component positively affects blood clotting, thyroid function. In vitamin deficiency, atherosclerosis, arthritis, diabetes can develop. And a useful substance is necessary for people at any age — from infants to the elderly.

Northerners living in areas with a lack of sunlight are traditionally at risk. Also take care of sufficient consumption of products with vitamin D needs those who are forced to work night shifts, residents of large cities with poor ecology.

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