Vitamin D in Foods
Vitamin D is synthesized in our body when exposed to sunlight and enters the body with food and is responsible for the absorption of calcium and phosphorus, but few people know that vitamin D is a whole group substances. The main components of the nutrient are cholecalciferol, ergocalciferol. We get the first with the sun, and the second with food. Vitamin D deficiency in childhood can lead to the development of serious diseases, but why do adults need it?
With sunbathing, you need to be careful – not everyone is shown an active tan, and the weather does not always have to get a vitamin from the sun’s rays. Although this option for obtaining a vitamin is still considered by experts to be the best. Vitamin D foods will help replenish the nutrient supply:
- Sea fat fish – salmon, tuna, herring, sardines, cod liver. 100 grams of tuna contains 34% of the daily value of the vitamin, and the same serving of salmon contains 66%. Canned fish is not inferior in nutrient content to fresh fish.
- Egg yolks. Eggs won’t cover your daily requirement, but making an omelet or scrambled eggs with other vitamin D-rich ingredients is a healthy solution.
- Mushrooms. Forest mushrooms synthesize nutrients when exposed to sunlight. Porcini mushrooms are especially rich in ergocalciferol, and mushrooms grown artificially contain almost no vitamin.
- Cow’s milk. The nutrient content in 250 ml of milk can reach 20% of the daily value. Some dairy producers specifically enrich them with vitamin D.
- Tofu. The norm of vitamin D can be replenished with products of plant origin. Tofu cheese is a great choice for vegans. Like dairy producers, tofu makers often add vitamins and minerals to it.
Vitamin D for adults
This trace element is extremely important for the female reproductive system, the vitamin affects the production of female sex hormones and is responsible for normal weight , beauty of the skin and good condition of hair and nails . p>
Vitamin D also affects men’s health – testosterone production, normal heart function, correct metabolism .
The mictonutrient affects the absorption of vital minerals by the body – calcium and phosphorus. Vitamin D deficiency with age can lead to osteoporosis and increase the risk of fractures.
The influence of a nutrient on a number of vital processes:
- strengthens the immune system ;
- participates in the work of the thyroid gland;
- is responsible for blood clotting;
- participates in the restoration of cells and nerve fibers;
- has an oncoprotective effect;
- regulates blood pressure.
The daily intake of vitamin D for an adult is 800-1000 IU, for women during menopause – 1000-1500. The maximum allowable dose for adults is 10,000 IU.
An overdose of vitamin D can lead to negative consequences:
- weakness, fatigue;
- poor appetite, nausea;
- stool disorders;
- painful sensations in joints and muscles;
- severe headache;
- high blood pressure.
Signs of Vitamin D Deficiency
How to understand that the body lacks vitamin D? Severe deficiencies of the “solar” microelement – osteoporosis in adults and rickets, changes in the shape of the spine and growth retardation in children. If the situation has not developed into a critical form, the person experiences the following symptoms:
- poor appetite;
- trouble sleeping, insomnia, or intermittent shallow sleep;
- burning sensation in the mouth and throat;
- sudden weight loss without changing the diet, without reducing portions and calories;
- decreased visual acuity.
Lack of a useful trace element increases the body’s vulnerability to viral and infectious diseases, slows down the healing process and provokes the development of complications.
How to take vitamin D?
Vitamin accumulates in the body, so it is not necessary to take it every day – you can drink it in courses.
It is important to remember that the nutrient helps the absorption of calcium, phosphorus, magnesium and goes well with Omega-3 fatty acids and vitamin K2. At the same time, the vitamin cannot be combined with a number of drugs for tuberculosis, with some diuretics and hypnotics.
Contraindications to the use of the vitamin may be:
- heart failure and heart disease;
- renal failure, chronic kidney and liver diseases;
- active form of pulmonary tuberculosis;
- high levels of calcium and phosphate in the blood;
- stomach ulcer.
Therefore, before starting the course, be sure to consult with a specialist and exclude contraindications and side effects.
Vitamin D in Amrita Natural Complexes
A “solar” nutrient can significantly improve the well-being of a person who lacks nutrients, as well as accelerate recovery from illness and strengthen the body’s defenses.
Especially for the prevention of viral diseases, as well as for strengthening the skin of hair and nails, Amrita specialists have created a vitamin-mineral complex “Zinc D3 Balance” with vitamins D, C, E and quercetin.
“Zinc D3 Balance” is created on the basis of zinc in a picolinate, easily assimilated form. It will help to transfer the disease more easily if infection has not yet been avoided, and will reduce the risk of complications. In addition, zinc has an anti-aging effect, stimulates collagen synthesis, improves the mobility of joints and ligaments, reducing the risk of injury.
The biologically active complex contains vitamin D3 in its most natural form – cholecalciferol, the activity of which is 25 percent higher than that of vitamin D3.
This dietary supplement is enriched with acerola extract, one of the most powerful natural sources of vitamin C and a proven antioxidant.
Buy the natural complex “Zinc D3 Balance” from Amrita with vitamin D! Be sure that even on the most cloudy day, your health and the health of your loved ones are under reliable protection! You can order a dietary supplement on our website.
Based on materials: