Without this vitamin simply not enough.
This vitamin is very important for the body — primarily for bone health. But recent research scientists have shown that it even protects against colds and depression. It’s a pity only that not all people get a D in sufficient quantity. But the good news is that you can absorb it from different sources.
1. The sun
In principle, in summer, our body itself produces vitamin D under the influence of the sun. But doctors do not recommend this method because of side risk of skin burns (or even cancer). It is hard to imagine that people will come to the beach for half an hour to replenish your vitamin D, but to develop enough for 20-25 minutes of sun exposure, according to the Director of the Center for osteoporosis in new York Stephen Honig. The rest of the time in the sun can cause harm.
But if you live in Northern latitudes, have dark skin or have entered into old age, it is unlikely to stocking the right amount of vitamin D, sitting in a deck chair and squinting at the sun. Dark skin serves as a protective barrier to ultraviolet light, but with age, the body is not so efficient to develop D. will Have to turn to other sources.
2. Fatty fish
Salmon, trout, mackerel, eel (and related fish) can be a wonderful supplier of vitamin need. Fillet red sockeye salmon 85 grams accounts for about 450 international units (IU) of vitamin D. a Sufficient portion of the recommended dietary allowance of the US Institute of Medicine is 600 IU, and people older than 70 years 800 IU is recommended. Well, as you know, in this fish contains heart-healthy omega-3 fatty acids.
3. Canned tuna
In the absence of fresh fish is more available source tuna from a can. Canned tuna is a leader for vitamin D — about 150 IU for every 125 ounces, while canned sardines have a little more than 40 IU.
4. Some types of mushrooms
It turns out that like humans, mushrooms have the ability to produce vitamin D when exposed to ultraviolet light. Those mushrooms that are grown in the dark, of course, to produce it can not. But some varieties of mushrooms being kept under ultraviolet light, we can say, give them a sort of resort — to stimulate them into developing D. This is, for example, Portobello mushrooms — a kind of mushrooms, meaty and tender meat. 85 grams of Portobello contains 400 IU.
5. Fortified milk
In some countries, cow’s milk added vitamin D, you can also find it in yogurt. In Russia, producers also began to enrich products with vitamins, so it is possible to find the milk with the extra D. Some manufacturers add in the cheese, so you should pay attention to the whole range of dairy products.
6. Enriched orange juice
For those who are not fond of dairy products there is another option— orange juice with added vitamin D. One Cup can contain up to 100 IU, but not all manufacturers enrich the juice, so you should check the label on the packaging.
7. Egg yolks
Eggs — this is a convenient way to get vitamin D. Many people like to eat them for Breakfast, use them in different dishes, so it seems that the arrival of D with this product and does not stop. It is important to understand that vitamin comes from the yolk, each yolk give you about 40 IU. But, probably, already all know that eggs contain cholesterol, so abuse them doctors do not recommend.
8. Beef liver
There are still products extremely rich in vitamin D, such as beef liver. Portion weighing about 100 grams contains approximately 50 IU. Heat treatment does not affect levels of vitamin D. If you like liver, you will receive also vitamin a, iron and protein. However, it should be borne in mind that the liver is also rich in cholesterol.
9. Fish oil
All Soviet children were aware of this product and swallowing one tablespoon a day was like a feast. However, more rich on vitamin D product it is hard to imagine. One tablespoon contains about 1,300 IU, but it is more than 2 times higher than the recommended dietary norm. This number exceeds the daily maximum for infants, but does not exceed the maximum for people over 8 years (4000 IU). Now fish oil is sold in capsules, which significantly facilitated its use helps to regulate the dosage.
10. Enriched cereal
Granola, which manufacturers added vitamins good for in order to get the required daily norm D. Especially if used together with enriched milk or juice.
11. Vitamins and supplements
It’s the most logical decision because you don’t have to worry about that it is properly absorbed. The fact that vitamin D is fat soluble, so it is recommended to use it together with the vegetable oil or other fat-containing products. But in pill form they are ready for use.
The only – it is not necessary to consume vitamin D for a long time and uncontrollably. It is still possible to overdose, as this can be toxic. Doctors set an upper limit of 4000 IU for people aged 9 years and older. And no matter how you got this vitamin, the main thing is that it comes evenly and do not exceed the norm.
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