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,...
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.
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