Products containing vitamin D

Some people familiar with the childhood taste of fish oil, becauseas children really need vitamin D (cholecalciferol) for the normal development of the organism.Lack of this important matter adversely affects the condition of bone, skin, teeth, human hair.But not only the fish oil contains D3.There are other foods rich in cholecalciferol.Find out what dishes and foods containing vitamin D are present in your diet.This guide will help you understand.

What foods contain vitamin D in large quantities

Vitamin D is especially useful for any age of human health.This material affects the calcium and phosphorus metabolism, their normal absorption.For children born in autumn and winter, appoint an additional intake of artificial D3 to strengthen bone tissue.Cholecalciferol a positive effect on strengthening the immune system, it helps to prevent the reception of colds.D3 daily dose is from 2.5 mg which should receive the body of the supply.

undisputed champion on the content of vit

amin D is cod liver oil.100 g of this product for more than 0.20 mg vitamin that exceeds daily human norm almost 20 times.But not only with the fish oil can make up stocks of the beneficial agent.So, it is considered a source of D3 saltwater fish, especially halibut, cod, herring.Dishes of them contain approximately 3 g per 100 g D3

good reserves fill cholecalciferol help milk products: cheese, cottage cheese.Good to eat butter and vegetable oil, raw egg yolks.Nutritionists recommend also to vary the diet of fish liver, for example, cod, which comprises the maximum concentration of D3 per 100 g body will receive of cholecalciferol and milk, but in a minimal amount as a fresh product contains phosphorus which impedes its normal absorption.

satisfy the body's need cholecalciferol capable oatmeal, parsley, potatoes, dandelion greens, horsetail.But plant foods contain vitamin D is extremely small, so vegetarians are cases of disease on the background of shortages.Thus, children with D3 deficiency suffer from rickets, adult osteoporosis develops.Insufficient amounts of this substance appears fatigue, drowsiness and lethargy.

In humans, vitamin D can be produced by receiving sunbathing.The substance is synthesized in the sun, so the summer walks in solar time are good for health.But most importantly - measure.No doctor will advise sunbathe for a few hours to get your daily dose of D3.It is recommended to stay in the sun no more than a quarter of an hour, and only in the morning and evening (before 10 am and after 17.00), when the sun is less aggressive and not in the active phase.

Product List supplying calcium and vitamin D3

Once in the body, the D3 vitamin will also be a regulator of the level of calcium and phosphorus, helping them assimilate to strengthen bone tissue.It is desirable to include a menu dishes that contain both D3 and calcium.You can use them for cooking:

  • yogurt;
  • sour cream;
  • fatty varieties of sea fish;
  • natural yoghurt;
  • eggs;
  • curd;
  • goat's and sheep's milk;
  • pork and beef liver;
  • chicken livers;
  • tuna;
  • butter;
  • mackerel;
  • herring.

Also dishes containing calcium, to saturate the body D3 needed ultraviolet rays.Moderate sun exposure on human skin has a positive effect on the health and well-being.Doctors proved that at least 90% of the total Vitamin D is synthesized in the body skin by ultraviolet light.Choosing a place for sunbathing, preference was given to beaches with clean air.Ultraviolet bad passes through the polluted air, and therefore benefit from receiving such sunbathing will be enough.

If you decide to compensate for the lack D3 synthesized by receiving funds, you should consult with your doctor.Sometimes the reception of products and tablets, artificially enriched with cholecalciferol, is the deposition of calcium salts.Therefore, use of these drugs is performed only when medical indications.The benefits of vitamin D (in the products and pharmaceutical preparations) for the children's health watch the video with Dr. Komorowski.

Table of vitamin D in food

Thanks to this table, you can fill your diet the right product, to receive in abundance the daily dose of vitamin D and do not deal with problems that occur iz-za his absence in our body.

Product

Vitamin D, g / 100 g

Cod liver

375

Fish oil

230

Egg yolk

7

liver halibut

2500

Bifidolakt dry

17

Atlantic herring

14

Salmon

7

Butter

1,5

Cheese "Cheddar»

1

Smetana

0,15

acidophilus dry milk mixture

16

Milk powder

0,25

Carp

25

Eel

23

Keta

16

Trout

16

Mackerel

15

Pink salmon

10

Black caviar

8