Vitamin D Or “The Sun vitamin” is a nutrient essential to maintain healthy bones andteeth. It also plays a major role in the regulation and absorption of calcium in the body. Calcium strengthens the bones but is only useful in the case of the presence of vitamin D. This vitamin works in the body’s cells and allows them to absorb calcium from the intestines. This ensures the presence of sufficient calcium for use in the body.
The recommendation is to consume more foods rich in protein , calcium, such as butter, white homemade broccoli, avocado, kiwi and papaya. As well as cereals such as All whole wheat grains including barley, barley andsoybean , dry fruits like walnut and peanuts also help in overcoming a vitamin D deficiency.
The importance of vitamin D
See doctors and nutritionists this vitamin is extremely important. It supports many important functions. It helps to increase bone density and improves the body’s resistance against certain diseases. It also plays an important role in warding off chronic diseases such as heart disease anddiabetes. Finally, it promotes cell growth and strengthens the immune system.
Sunlight is the best source of vitamin D. As the intense heat makes us run away from sun exposure, is usually what doctors prescribe supplements of vitamin D to treat deficiency of. But you must know that there are many natural sources that can help boost vitamin D levels.
So, where’s the vitamin D in abundance in food, we suggest you increase the amount of these foods to get the required dose of vitamin D.
The most important sources of vitamin D Food
Foods that contain vitamin D frequently are:
Mushrooms are the best natural sources of vitamin (D), the power of mushrooms will leave you stunned, just add it to your diet four times a week and watched the levels of vitamin D you have. Can be cooked or baked or a few. In order to reap more benefits, you can dry them under the sun before consumption. Where can produce mushrooms vitamin D naturally when exposed to sunlight.
Who doesn’t like cheese? Can make the mountain alone more satisfaction than any other food, we are pleased to offer you another reason to enjoy it. Cheese is one of the best foods rich in vitamin D.
Well, if you put an extra layer of cheese on a slice of morning toast may not be a bad idea at all. Where the mountains offer the maximum amount of vitamin D and others.
3. The sky
The flesh of fatty fish and liver are good sources of vitamin (D), all kinds of fish rich in vitamin D. usually contain fatty fish or oily vitamin (D) more than a few fish oil. An example oily fish is salmon fillets, rich succulent steaks. Options other common are trout, mackerel, tuna, or eel.
4. The House
Vitamin D is concentrated in the egg yolk, and vitamin D in an egg comes from the yolk, it is important to use the full, not white only.
5. Soy milk
While cow’s milk is a great source of calcium, and the soy milk contains vitamin D, soy milk is a vegetable milk produced by soaking dry soybeans in water and grinding it. While it contains the same amount of protein as regular cow’s milk, it contains high content of vitamin D and vitamin C andiron.
Dietary recommendation only to deal with a vitamin deficiency (D) is the consumption of natural sources of vitamin (D) and also calcium-rich foods.
Where there is a vitamin D intensive
Refers vitamin D to a range of different forms of this vitamin. It is also popularly known as the sun vitamin. So don’t give me the question where there is vitamin D in abundance in food sources, because the exposure of the humble sunlight, to less 5 minutes sufficient to achieve cholesterol in the skin to vitamin D, using UV for drinking. Recommend the British Association for exposure for about 15 minutes three times per week between the hours of 11:00 and 3:00 pm.
Can the classification of vitamin (D) on that vitamin but it also works as hormones in the body, regulates levels of calcium and phosphorus in our blood.
Involved vitamin D 3 in the first place in maintaining the balance of calcium and phosphorus in the body, and that vitamin (D-3) involved in the regulation of more than 50 Jenna, one of which is Jane’s protein and.
The proportion of vitamin D natural sources
- Fish oil, cod liver 250 µg
- Dried mushrooms 3.9 MCG
- Egg 2 mcg
- Yogurt (whole milk) 1.3 MCG
- Cheddar / parmesan cheese 0.6 MCG
Source database the U.S. Department of Agriculture (USDA).
Vitamin D deficiency
Can lead to deficiency of vitamin D to bone density loss, which can contribute to osteoporosis and fractures.
Can lack of vitamin D severe can also lead to other diseases. When children can cause rickets. Rickets is a rare disease that causes bones become soft and curved. In the United States of America, have babies and African Americans are more at risk of injury can. When adults, lack of vitamin D to soften the bone. Softening of the bone cause bone weakness and bone pain and muscle weakness.
Researchers are investigating vitamin D as it is likely many medical conditions, including diabetes andhigh blood pressure andcancer andautoimmune disorders such as multiple sclerosis. They need to do more research before they can understand the effects of vitamin D on these health problems.
How can I get more vitamin D?
There are some types of food in which there is little vitamin D:
- Fatty fish like salmon, tuna, mackerel
- Beef beef liver
- Egg yolk
You can also get this vitamin from foods fortified with this vitamin. You can check food labels to see if food contains vitamin D. Foods that often contain vitamin D are:
- Breakfast cereals
- The juice of the Orange
- Dairy products
- Soy beverages
Vitamin D with many multi-vitamins. There are also vitamin supplements d, whether in pills, syrup for infants.
If you are suffering from a lack of vitamin D, it should treatment with dietary supplements. Check out your health care provider about the quantity that you need to take them, and the number of times that you need to keep and for how long you need to take them.
Diseases that can be caused by vitamin D deficiency
Causes vitamin D deficiency to rickets in infants and children, which is characterized by the formation of bone is not ideal, leading to the curvature of the legs. When older, the lack of vitamin D to soften the bones so that the minerals required to keep them strong and do not enter the bone. Scientific research also indicates that low levels of vitamin D increases the risk of developing cancer of the colon and rectum in men andbreast cancer in women.
Note: must be taken vitamin supplements (D) under medical supervision.
Where there is vitamin D in vegetables and fruits?
Vitamin (D) is a fat-soluble vitamin which is not very common in foods. Include the richest sources of food the flesh of salmon, tuna, mackerel and fortified milk with vitamin D and some fortified breakfast cereals vitamin D. There are small amounts in eggs and cheese.
To promote consumption of sufficient, the added vitamin (D) to many foods such as orange juice and non-dairy milk. In addition, some of the mushrooms to ultraviolet radiation which makes it an important source of vitamin D. It can also be synthesized through the skin. Are fortified juices and some types of mushrooms are the best sources of vitamin D,
When it comes to fruit and vegetables. Try out rice recipes, Tomatoes, it’s rich in vitamin D.
Where there is vitamin D for kids?
The same sources that we have mentioned which are rich in vitamin D sources can be ideal for kids, so encourage your kids to eat these foods.
Does almond contain vitamin D?
Nuts and seeds are small groups of protein, minerals and vitamins andantioxidants and healthy fats, according to the Academy of nutrition and Dietetics. The Almond, for example, is a good source of vitamin E andmagnesium, while walnuts with antioxidants and alpha-linolenic acid a fatty acid omega-3. And the seeds of the thing on the iron, calcium, magnesium, and zinc. Sunflower seeds, where a lot of vitamin E and phosphorus, as well as vitamin B-6 andfolic acid. However, I don’t need any of these nuts and seeds contain vitamin D.
To enhance the vitamin D, you need to get out into the sun or eat fatty fish and egg yolks, which are the sources of much better almonds or nuts.
You can have a lot of vitamin D harmful?
May be getting a large amount of vitamin D known as vitamin D toxicity is harmful. Signs of toxicity include nausea, vomiting, decreased appetite, andconstipation , general weakness and weight loss. Can cause increased vitamin D to damage also in the kidneys. A lot of vitamin D also raises the level of calcium in your blood. High levels of calcium in the blood (Hypercalcemia) can cause confusion and problems in heart rhythm.
Most cases of vitamin D toxicity when someone says excessive intake of vitamin supplements d. Does not cause exposure to the sun shinning in vitamin D because the body limits the amount of vitamin produced.