Do you have poor eyesight or sleep problems for no apparent reason? Do you often get sick or feel weak? Has the condition of the skin, hair,...
Do you have poor eyesight or sleep problems for no apparent reason? Do you often get sick or feel weak? Has the condition of the skin, hair, nails ceased to please? Poor appetite? You may have a vitamin D deficiency.
A deficiency of this vitamin can be a real problem for those who work hard or are prone to colds. Children also need vitamin D because it is responsible for the growth and development of bones. And, of course, for pregnant and elderly people.
A little about the benefits of vitamin D
The action of vitamin D is very extensive.
it prevents the development of rickets and osteoporosis;
strengthens the immune system;
useful for the nervous system and thyroid gland;
normalizes blood pressure and heart rate;
and even reduces the risks of developing oncology.
Also, a special place for this vitamin began to be assigned to the coronavirus pandemic. Back in the spring, scientists said that most patients diagnosed with covid-19 had a deficiency of vitamin D. Since then, doctors recommend ensuring that a person gets enough of this vitamin during a pandemic.
It is considered that:
adequate vitamin D levels reduce the risk of adverse clinical outcomes;
vitamin D in the early stages helps to resist the development of infection, and at later stages reduces the severity of the disease;
Vitamin D supports the body's natural mechanisms to destroy microbial pathogens.
Lack of vitamin D is typical for 80% of the inhabitants of our country. Therefore, there is definitely a reason to think. Now, with the shortest sunny day, vitamin D deficiencies can be particularly high.
The daily intake of vitamin D for an adult is 10 micrograms. Add these foods to your diet, because getting vitamins from food is preferable!
Foods with the highest vitamin D content
1. Cod liver (vitamin D content - 100 mcg - 1000% of the daily value).
2. Atlantic herring (vitamin D content - 30 mcg - 300% of the daily value).
3. Champignons grown in natural conditions (under the sun) (vitamin D content - 30 mcg - 300% of the daily value).
4. Mackerel (vitamin D content - 25.2 μg - 252% of the daily value).
5. Asp, carp (vitamin D content - 24.7 mcg - 247% of the daily value).
6. Eel (vitamin D content - 23.3 mcg - 233% of the daily value).
7. Sprats in oil (vitamin D content - 20.5 mcg - 205% of the daily value).
8. Chinook salmon (vitamin D content - 20 mcg - 200% of the daily value).
9. Pink salmon (vitamin D content - 12 mcg - 120% of the daily value).
10. Granular sturgeon caviar (vitamin D content - 8 μg - 80% of the daily requirement).
Eat these foods more often and you will be healthy - with strong nerves and strong immunity.
However, don't overdo it. The maximum daily dose is 100 micrograms of vitamin D per day. In no case should you consume more? A surplus is just as harmful as a deficit. Excess can lead to kidney stones or vascular damage.