Vitamin D: which foods contain, the table, where the most

The well-being and health of the body and internal organs of a person largely depends on the harmonious ratio of various vitamins in it, obtained during meals.

And one of these must-have foods include those that contain the vital vitamin D, which many still call solar.

Vitamin D - a group of biologically active fat-soluble substancesnecessary to maintain the mineral balance in the body.

For a modern person who cares about their health, it is important to know what vitamin D is, what foods contain it, what are the symptoms of its deficiency and, of course, the amount of daily intake for an adult or child.

The value and role of beneficial vitamin D

To one of his main functions include:

• Regulation of the exchange of calcium and phosphorus in the human circulatory system.

• Maintaining a comfortable environment for bone growth.

• Increasing the strength of the human bone skeleton.

• Giving the muscles more strength.As a rule, this is practically what most of the calcium received by the body is spent on.

• Increasing the body's immunity.

• Improving blood clotting.

• Normalization of the work of the cardiovascular system, which allows you to avoid many negative aspects in its work, including stopping the functioning of the heart.

• Prevention of the development of various diseases, including cancerous tumors.

Daily norm of vitamin

In order to always keep your body in good shape, you need to clearly know how much vitamin D a person needs per day... So, depending on age, such daily dose norms:

• babies - 7.5-10 mcg;

• children - 2.5 - 10 mcg.;

• lactating women - up to 10 mcg;

• pregnant women - 10 mcg;

• adults - 500 IU;

• people from 45 years old from 550 to 750 IU.

Deficiency and oversupply symptoms

Probably, every person is familiar with the sensation when, due to reasons unknown to him, his fatigue increases sharply or the desire to eat disappears.

It would seem that there is nothing serious in this, but literally a week later, a previously healthy person suddenly becomes susceptible to various diseases, because resistance to diseases and infections decreases.

Daily dose rates:

• babies - 7.5-10 mcg;
• children - 2.5 - 10 mcg.;
• lactating women - up to 10 mcg;
• pregnant women - 10 mcg;
• adults - 500 IU;
• people from 45 years old from 550 to 750 IU.

And only then, on examination by a doctor, it turns out that the reason for this situation was vitamin D deficiency... To avoid such situations, it is recommended to know how its low content in the body manifests itself, or, more simply, deficiency.

Symptoms such a state is considered:

1. Loss of teeth and destruction of enamel.
2. Weakness in muscles, joint pain.
3. The appearance of various seals in the joints.
4. Lack of appetite, lethargy.
5. Bad sleep.
6. Weight loss.
7. Depressive mood, stress.
8. Decreased visual acuity and attention.

It is important to know! Prolonged vitamin D deficiency can cause rickets, osteoporosis and even spinal deformities.

However, sometimes, after learning which foods contain vitamin D, many people begin to consume it in large quantities, thinking that in this way they will do their body a good service by supporting it.

But, unfortunately, everything happens exactly the opposite. So, overdose of vitamin D is expressed in:

1. Weakness of the body.
2. Sleepiness.
3. Upset stomach.
4. Severe migraine.
5. Increased blood pressure.
6. Having trouble breathing.
7. The appearance of calcium salts in the internal organs (lungs, heart), which significantly complicates their normal functioning of the vital systems and humans.

What foods can contain vitamin D

As a rule, they talk about what vitamin D is, what foods it contains, even at school.

However, few people pay due attention to this useful information and knowledge gained at school age. The only thing that remains in memory is the importance of fish oil, but why it needs to be eaten, few adults can give a clear explanation.

Therefore, consider which foods contain such an important vitamin as vitamin D.

The most "fishy" vitamin

In order for the body to be fully saturated with cholecalciferol, it is recommended to include in your diet withfresh fish and products, consisting of various representatives of the deep sea... So, they include:

1. Fish fat... As a rule, one drop of this product contains almost 50 IU of vitamin D. And if we consider that for an adult, its daily rate is about 400 IU, then only 8 drops are enough to maintain normal vital functions of the body.
2. Cod liver... For example, 100 grams of cod liver is 100 times the daily requirement of an adult. Therefore, it is categorically not recommended to consume more than 1 teaspoon in order to avoid overdose symptoms.
3. Black caviar... For the daily norm of an adult, it is necessary to consume at least 125 g of this product per day.
4. Red caviar... 0.1 kg. such a product, as a rule, contains only 5 μg of vitamin D. Therefore, it is recommended to eat it in an amount of no less than 200 g per day.
5. Salmon... It has been proven that by using 150 g of this product daily, you can forever forget about many problems associated with the functioning of the body. But only the sea view is suitable for this.
6. Sprats... In most cases, eating 50g. sprat, fully corresponds to the daily rate of cholecalciferol.
7. Cod... In order not to suffer from vitamin D deficiency, you need not be limited to 200-300 grams, but acquire about 1 kg.

In addition, in addition to the abundant content of cholecalciferol in seafood, they are also useful due to the presence of another useful vitamin of group A and various fatty acids, which not only have high immunological properties, but are also necessary in order to prevent the development of a large number of various diseases.

What meat products contain vitamin D

Typically, only small amounts of cholecalciferol are present in sirloin and tenderloin.

Therefore, even having completely built your diet on the consumption of meat, it will not be possible to fully supply the body with this substance.

So, products in which its average values ​​can be observed include:

1. Beef liver. It is enough to consume about 1 kg per day.
2. Lamb liver. It is recommended to eat at least 1 kg.

In addition, the positive features of such products include the fact that they contain a huge number of other vital vitamins of group K and B.

The presence of cholecalciferol in eggs

An interesting fact is that practically all eggs contain vitamin D, but most nutritionists still recommend focusing on chicken.

Also, eating 1 egg, the human body receives only 20% of the daily intake of this substance.

Therefore, having carried out simple mathematical calculations, we can calculate that 5 eggs per day will be enough.

It is important to know! Goose, quail and turkey eggs contain not very high amounts of cholecalciferol.

Dairy products and vitamin D

Despite the fact that since childhood every child has been taught about the benefits of milk, its vitamin D content is surprisingly low.

Products in which its averaged values ​​can be observed include:

• Beef liver. It is enough to consume about 1 kg per day.
• Lamb liver. It is recommended to eat at least 1 kg.

But, thanks to the use of this product in large volumes, this disadvantage is substantially leveled. So, in addition to milk, it is recommended to include in your diet and:

• melted butter... So, only 100 g of this product contains about 1.8 μg of cholecalciferol. It is enough to consume about 600 gr per day;

• butter... The daily rate is about 700 g.;

• cheeses from Sweden and Holland... Although it is recommended to eat 1 kg to maintain a balanced vitamin D content in the body, but because of the incredible taste it will not become a serious inconvenience for anyone, but quite the opposite.

Vitamin D in mushrooms

With the onset of autumn, you can find a large number of mushroom pickers in almost every forest. But few of them know that there are mushrooms that have a lot of cholecalciferol.

So, they include:

1. Grifol or, as many know him, ram mushroom... By consuming only 16 grams. of this fungus, you can fully receive the required daily rate.
2. Chanterelles. The optimal amount for consumption per day is 130 grams.
3. Morels... In 100 gr. such mushrooms contain about 630 IU. Therefore, it is better to consume up to 150 grams per day.

It is important to know! Mushrooms differ from other sources of vitamin D in their ability to obtain this substance from the rays of the sun falling on them.

Vitamin complexes with vitamin D

Modern medicine does not stand still, constantly offering us new vitamin formulations to maintain health. In addition, to continue to find out which products contain vitamin D, you can turn your attention to the counters of local pharmacies with shelves of vitamin supplements.

So, it is not uncommon for a strict diet to be prescribed and the doctor prohibits most of the dishes in which this substance is present. In this case, their ideal replacement will be:

1. Vitamin D capsules with fat solution;
2. Cholecalciferol water-based solutions;
3. Vigantol;
4. Solgar D3.

But it should be noted right away that before using them, you must once again consult with your doctor, both about the amount and about the time interval of admission.

How to make your own vitamin D

In order not to waste time looking for products that contain vitamin D, sometimes you can go the simplest way and get it yourself. All that is needed for this is to perform certain simple guidelines.

So, they consist in:

1. Taking daily walks in the fresh air for at least 2-3 hours.
2. Leaving the maximum possible surface of your body exposed to the rays of the sun.
3. Do not neglect hardening and being in the open space during the winter season.

It is worth emphasizing that this substance has the ability to accumulate in adipose tissue with subsequent waste in the cold season. That is why it is so important in summer to make as many trips as possible in open and sunlit areas.

What to do to maximize cholecalciferol accumulation

Having learned about how important vitamin D is, what foods it contains, many people have a natural desire to increase its amount in their bodies. But even here you should be somewhat careful not to harm.

Important to remember! Prolonged vitamin D deficiency can cause rickets, osteoporosis and even spinal deformities.

So, first of all, it is necessary not to forget about the presence of vitamins of other groups in the body.

Besides, getting cholecalciferol is somewhat complicatedif a person consumes large quantities of iron and an artificial substitute for animal fats.

And in a particularly negative way, the amount of this substance is affected drinking.

As for young children, it is recommended to them regularly sunbathing, both in summer and winter.

If the sun's rays are not enough, then ultraviolet light can be used as a replacement, but in small quantities and only after a doctor's prescription.

But, as a rule, in childhood, it is enough to consume 1 spoonful of fish oil per day.

Recipes for dishes that are most saturated with cholecalciferol

Speaking about which foods contain vitamin D, one cannot but develop the topic and cite as an example several recipes for dishes saturated with this substance.

So, they include:

1. Chicken liver salad. To prepare it, you will need 300g. chicken liver, 3 eggs, carrots, 3 pickled cucumbers, herbs, salt, mayonnaise.

   First of all, cut the liver into neat slices and leave to fry in a hot frying pan, previously oiled. It is also recommended to close it with a lid.

   Once the slices are well done, take the carrots and grate them.Next, cut the onion into small pieces and fry everything until a golden hue is obtained.

   Also, do not forget to boil the eggs and cut the cucumbers into small cubes. After that, you need to wait until everything has cooled down and mix everything, pouring mayonnaise on top and sprinkling with herbs.

2. Vegetable fish soup... As ingredients, you must use 800 g of fresh fish, about 5 potatoes, onions, parsley, oil and salt.

   First of all, we thoroughly wash the fish, followed by cleaning. Next, cut it into pieces, remembering to put the severed head, gills and tail in a container with cool water.

   After that, cook the fish for an hour until it is completely boiled. Strain the resulting broth and leave it on the stove until it boils. As soon as this has happened, add slices of potatoes and fish to it and leave for 15-20 minutes.

   After that, refuel the soup with onions previously fried in oil and herbs.

And in conclusion I would like to say that only the person himself depends on his own health. Therefore, you should not treat your body with disdain.

Be healthy and take care of yourself!

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