Vitamin D performs a very important work in humans. It regulates cell division, the synthesis of hormones, helps to absorb phosphorus and calcium, is involved in metabolism. The main "portion" of the vitamin we get from sunlight. But how to make up a deficiency of vitamin D in the cold season when daylight hours get shorter? This is what we'll talk!
All moms remember the recommendation of pediatricians regarding toddlers and sun. Doctors recommend a daily walk with the children at a time when the sun is in "full swing", and you can get vitamin D daily dose! Due to a lack of this vitamin in the body weakens the immune system, bone health is getting worse, decreases the body's ability to fight infections. In winter, the sun is not so bright, so you need to look for other ways to get vitamin D. The fact that our body itself is capable of generating this vitamin under the action of ultraviolet rays, as well as the dose in the cold, the ultraviolet radiation is reduced, then the production of vitamin D drops, which worsens our health.
See also:6 signs which indicate that a person has an evil
heart
How do you know that your body does not have enough vitamin D?
Experts say that almost half the world's population suffers from a lack of vitamin D in the body. And, therefore, we have to somehow solve the problem of deficit of this substance in order to avoid negative effects on the body. It is recommended to eat more of foods with vitamin D, as well as to take special supplements that can be purchased at the pharmacy.
Here are people who are subject to a lack of risk factors for vitamin D:
- the elderly;
- overweight or obese;
- people who regularly use sunscreen;
- people with very dry skin;
- people who eat little fish and molochki;
- people who are a little out into the street;
- the inhabitants of the earth places where sunlight is very little in the course of the year, etc.
Here are the most obvious signs of shortage in the body of this element:
- poor health, a constant feeling of weakness and fatigue, pain for no reason;
- severe hair loss;
- depression and bad mood;
- bone fractures;
- slow skin regeneration;
- digestive problems;
- bone pain and muscle pain, muscle weakness, etc.
Where can I get vitamin D?
The main sources of vitamin D include the following foods:
- mackerel, trout, turbot, carp, salmon, eel - in such fish contains most of vitamin D;
- butter, eggs, cheese, animal liver, fatty meats, milk, chicken fat - animal sources of the element;
- Forest mushrooms, soybeans, cocoa - the main vegetable sources of vitamin.
The daily rate of consumption of vitamin D adults is 400-800 IU. To make it clear, in order to obtain this same daily rate you need to eat, for example, 2 kg of butter, about 3 dozen eggs or 300 grams of salmon per day! This is problematic for everyone.
Therefore, food with vitamin D recommended to use simultaneously with special additives pharmacy. The most common formulation comprising vitamin D, cod liver oil. Taste good, but it does not need to drink whole bottles. It is also recommended that all the same, even in the cold season as much as possible to stay in the sun and fresh air.
See also:Signs for the new year 2019: How to celebrate the coming year according to the rules
Do not spare the place "thumbs up" and subscribe if you like the article. Your time spent - just a second, and when a large number of likes, then the useful articles will see more people. Very well, when a lot of people see the article they need.
