4 groups of foods that are high in vitamin D. What are their benefits, says nutritionist

4 groups of foods that are high in vitamin D. What are their benefits, says nutritionist

In Russia, almost 90% of people are deficient in the “solar” element.

How to make up for the deficiency of vitamin D? What products should be eaten?

Deficiency of the “solar” vitamin can weaken the body and disrupt metabolism. Fat-soluble vitamin strengthens immunity and improves brain function, regulates carbohydrate and fat metabolism, and protects against the formation of malignant tumors.

In the body, vitamin D:

• participates in the synthesis of sex hormones;
• affects the reproductive system;
• is partially produced from cholesterol on the surface of the skin when exposed to direct ultraviolet B (UV-B) rays.

In addition, vitamin D deficiency is often associated with a number of diseases. And maintaining a sufficient level of this element in the body (with sufficient calcium) is an important condition for effective bone tissue repair and prevention of osteoporosis.

Currently, vitamin D deficiency (serum levels of less than 30 ng/mL) is so widespread that it is considered a pandemic. Thus, in Russia it affects 74-83.2% of people, in the USA – 75%, in Thailand and Malaysia – 50%, in Japan and South Korea – 90%.

Which fish has a lot of vitamin D

Which dairy products are high in vitamin D?

Which mushrooms are high in vitamin D

How much vitamin D is in eggs

People with allergies to milk protein, fish and lactose intolerance, as well as vegetarians and strict vegans are often deficient in the vitamin. Therefore, they need to supplement their bodies with supplements and take more walks in the sun.

What a vitamin D deficiency can lead to

Many people do not get the necessary amount of the useful substance neither with food nor with the sun. Therefore, vitamin D intake is essential to support bones, muscles, immunity and the nervous system.

Vitamin D deficiency can lead to rickets in children and health problems in adults. Frequent colds, irritability and bad moods, muscle weakness and cramps, bone fractures and cracks – all this indicates a deficiency of the vitamin in the body.

To make up for the deficiency, it is necessary to individually select the dosage according to the results of the analysis. To ensure that the result does not wait, you can add to the scheme of intake of such vitamins as K2 in the form of MK-7, magnesium, vitamin C.

Before taking any supplements, consult your doctor.