Contents
What does the body need vitamin D for?
Many people started their introduction to vitamin D in childhood with unbearable fish oil. It was what they made us drink to grow up healthy and strong. What does the body really need vitamin D for? Who will be particularly useful to? And in what products should you look for it?
Vitamin dossier
Vitamin D is a complex of biologically active substances called pherols. Their main mission is to help in the absorption of calcium and phosphorus. Without these trace elements, as is known, normal bone growth and development, as well as mineral metabolism, are impossible. Vitamin D also improves blood clotting, normalizes blood pressure, and generally has a beneficial effect on the heart and blood vessels. This element is indispensable for the nervous system and the brain, as it restores the membranes of nerve cells and improves thought processes. In combination with vitamin A and C, it strengthens the body’s immune defenses and inhibits the growth of pathogenic bacteria.
Treatment and prevention
It is no secret that for the child’s body, vitamin D is one of the key elements of nutrition. It contributes to the proper formation of the skeleton, prevents the development of rickets and increases resistance to infectious diseases. For men, vitamin D helps to increase the production of testosterone and normalize the sexual system. For women’s health, it is also indispensable, in particular in the presence of inflammatory processes. Vitamin D has been shown to significantly reduce the risk of developing cancer of the digestive system. And it is also invaluable for the prevention of fungal and skin diseases. Its benefits are especially noticeable in the exacerbation of psoriasis.
The correct dosage of vitamin D largely determines its healing power. Children are recommended to consume up to 10 mcg of vitamin D per day, adults – up to 15 mcg. Pregnant and lactating women, as well as the elderly should increase the norm to 20 mcg. Lack of vitamin D is primarily dangerous for children. It manifests itself in increased sweating, restless sleep, problems with teeth, weak muscles. In advanced cases, it leads to deformity of the bones and even the entire skeleton. An overabundance of this element (which, however, is rare) threatens itchy skin, headaches, malfunctions of the heart, kidneys and digestive system.
Sea Brotherhood
The main source of vitamin D is sunlight, under the influence of which it is produced in the body by itself. But in autumn and winter, this is clearly not enough. Therefore, doctors advise to include sea fish in the menu. Salmon, cod, herring, and tuna are the ultimate champions of vitamin D reserves. In addition, they are rich in protein, omega-fats and an impressive set of vitamins and minerals. However, being a fairly high-calorie food, they can lead to weight gain. In this case, they can be alternated or completely replaced with fish oil. Just a few capsules will provide you with a daily allowance of vitamin D without any damage to the figure.
Animal Values
Another important source of vitamin D is meat offal, mainly liver and kidneys. It has been observed that if beef liver is present in the diet of a pregnant woman, the child is born with a more stable immune system. In addition, the liver is rich in iron, copper and zinc, and in an optimal form for assimilation. Together with carotene, vitamin D improves brain function and vision, as well as the condition of the skin, hair and nails. Among the products of animal origin, chicken eggs rich in vitamin D should also be highlighted. Recipes with them must be present on the menu to maintain the health of the liver and bile ducts.
Mushroom Health
Perhaps the most notable source of vitamin D is mushrooms. Many of them, like the human body, are able to independently produce this element under the influence of ultraviolet light. In this sense, the most valuable are forest mushrooms: chanterelles, oyster mushrooms, morels, russula. Still, they can’t keep up with the Japanese shiitake mushrooms. Thanks to the impressive reserves of vitamin D, they actively restore cells. That’s why they are often added to cosmetics and dietary supplements for youth and beauty. In combination with fiber, vitamin D lowers blood glucose levels, which makes shiitake an excellent product for diabetics.
Milk protection
Dairy products can not boast of solid reserves of vitamin D. But in the aggregate, they significantly increase its level in the body. In addition, dairy products are full of calcium and phosphorus. And, as we have already found out, they are absorbed only in the presence of vitamin D. Yes, and other advantages of dairy products in abundance. So, butter helps well with ulcers, gastritis and pancreatitis. Cream has a calming effect on the nervous system and fights insomnia. Sour cream destroys harmful microflora in the intestine and forms a useful one. But remember that the fat content in these products is high, so try not to abuse them.
The capricious off-season is slowly coming into its own. And with it often comes beriberi. It is difficult to recognize a lack of vitamin D in time. In order not to push it to the extreme and not to fight with serious consequences, include the necessary products in the family menu right now.