How to Replenish Your Vitamin D Stores

2024 Author: Seth Attwood | [email protected]. Last modified: 2023-12-16 15:55

What if there is no sun - the main supplier of vitamin D? For people living in a temperate climatic zone, this problem is most relevant. So where is vitamin D found?

Lack of sun vitamin is fraught with the development of serious diseases: from rickets to various types of oncology. This element is especially important for the formation of bone tissue: it promotes the absorption of calcium and magnesium in the body. Insomnia, persistent depression, muscle pain and weakness, lack of appetite and weight loss are some of the first signs of a deficiency.

International units are used to measure the daily intake of a vitamin. A person should take from 400 to 800 IU daily, depending on age and other individual characteristics (for example, a pregnant or lactating woman will need a completely different dose than a thirty-year-old healthy man).

The doctor will help you determine the correct amount of vitamin D. Don't ignore your doctor's advice - don't consume more than you need to. After all, an excess of vitamin D is as dangerous as its lack.

To obtain the required amount of vitamin, fifteen to twenty minutes a day in the fresh air in sunny weather is enough. But what to do in winter and autumn, when it is cloudy and damp outside? You need to look for other sources that contain vitamin D. It is not necessary to take pills (unless the doctor advises otherwise) - it can be obtained from various products.

The absolute leader among the suppliers of the sunlight vitamin to the body is fatty fish and its other derivatives. To provide yourself with a daily intake of vitamin D, it is enough to eat just a couple of pieces of tuna, sardine, herring, mackerel, salmon, eel, salmon or trout.

The systematic consumption of the liver of animals and fish will reduce the risk of developing vitamin deficiency. Eating seafood can be beneficial, so indulge yourself with oysters, shrimp, or mussels. One should not disdain fish oil, black and red caviar.

About a quarter of the daily value of vitamin D (per 100 grams of product) can be obtained from dairy products. Introduce cottage cheese, hard cheese, fermented baked milk and kefir into your diet. Butter sandwiches are also great.

Greens must be present on our table, especially dill and parsley. You can also compensate for the lack of vitamin D with the help of freshly squeezed juices. Two chicken eggs contain 10% of the daily dose of the solar vitamin.

It should be remembered: the bird should walk in the fresh air and eat quality food, so it is better to use homemade eggs.

Where else is vitamin D found? About 5-10% of this important element can be found in mushrooms (depending on the variety).

Porridge (especially millet) must be present in the daily menu. And although the content of the solar vitamin in them is small, they are able to provide our body with many useful substances.

All of the above provisions must be consumed in conjunction with vegetable or animal fats (if they are not present in the composition of the product itself). Otherwise, vitamin D will not be absorbed by our body.