Vitamin D Products

The content of the article

• What foods are rich in vitamin D
• List of calcium and vitamin D3 products
• Food Vitamin D Table

From early childhood, some people are familiar with the taste of fish oil, as in childhood, vitamin D (cholecalciferol) is very necessary for the normal development of the body. The lack of this important substance adversely affects the condition of bones, skin, teeth, human hair. But not only fish oil contains D3. There are other foods rich in cholecalciferol. Find out what foods and foods containing vitamin D are present in your diet. This guide will help you understand..

What foods are rich in vitamin D

Vitamin D is especially beneficial for human health of any age. This substance affects the metabolism of calcium and phosphorus, their normal absorption. Young children born in autumn and winter are additionally prescribed artificial D3 to strengthen bone tissue. Cholecalciferol has a beneficial effect on strengthening immunity, its use contributes to the prevention of colds. The daily dose of D3 is from 2.5 mcg, which the body must receive from food.

The undisputed record holder for vitamin D is fish oil. Per 100 g of this product accounts for more than 0.20 mg of vitamin, which exceeds the daily human norm by almost 20 times. But not only with the help of fish oil, you can replenish the supply of useful substances. So, marine fish, especially halibut, cod, herring, are considered the source of D3. Dishes from them contain approximately 3 μg D3 per 100 g.

Fermented milk products such as cheese and cottage cheese help to make good cholecalciferol reserves. It is useful to use butter and vegetable oil, raw egg yolks. Nutritionists also advise diversifying the diet with fish liver, for example, cod, which contains a maximum concentration of D3 per 100 g. The body will receive cholecalciferol from milk, but in a minimum quantity, since the fresh product contains phosphorus, which prevents its normal absorption.

Oatmeal, parsley, potatoes, dandelion greens, and horsetail can meet the body’s need for cholecalciferol. But plant foods contain extremely little Vitamin D, so there are often cases of illness among vegetarians amid a lack of it. So, children with D3 deficiency suffer from rickets, adults develop osteoporosis. An insufficient amount of this substance is manifested by increased fatigue, drowsiness and lethargy..

In the human body, vitamin D can be produced through sunbathing. The substance is synthesized under the sun’s rays, so summer walks in sunny time are good for health. But the main thing is the measure. No doctor will advise you to sunbathe for several hours to get a daily dose of D3. It is recommended to stay in the sun for no more than a quarter of an hour and only in the morning and evening (until 10 a.m. and after 5 p.m.), when the sun is less aggressive, and not in the active phase.

List of calcium and vitamin D3 products

Once in the body, vitamin D3 will also be a regulator of calcium and phosphorus levels, help their absorption for strengthening bone tissue. It is advisable to include in the menu dishes that contain both D3 and calcium. You can use for their preparation:

• kefir;
• sour cream;
• fatty varieties of sea fish;
• natural yogurt;
• eggs
• cottage cheese;
• goat and sheep milk;
• pork and beef liver;
• chicken liver;
• tuna;
• butter;
• Mackerel
• herring.

In addition to dishes containing calcium, ultraviolet rays are necessary to saturate the body D3. The moderate exposure of the sun to human skin has a beneficial effect on health and well-being. Doctors have proven that at least 90% of the total volume of vitamin D in the body is synthesized by the skin under the influence of ultraviolet radiation. When choosing places for sunbathing, give preference to beaches with clean air. Ultraviolet light does not pass well through polluted air, so there will be little benefit from taking such sunbaths..

If you decide to fill the lack of D3 by taking synthesized products, be sure to consult a doctor. Sometimes the intake of products and tablets, artificially enriched with cholecalciferol, causes the deposition of calcium salts. Therefore, the intake of such drugs is performed only with medical indications. On the benefits of vitamin D (in foods and pharmaceuticals) for children’s health, watch a video with Dr. Komarovsky.

Food Vitamin D Table

Thanks to this table, you will be able to fill your diet with the necessary products in order to get enough daily intake of vitamin D and not face problems that occur due to its absence in our body.

Learn all about Complivit D3 Calcium for Children and Adults.