It is no coincidence that vitamin D is called the “vitamin of the sun” – it is produced in maximum doses when our skin is exposed to heat and light.
This vitamin is vital for the proper functioning of the immune system. Without adequate amounts of the vitamin, our immune cells will not be able to respond appropriately to threats, making the body as a whole more susceptible to infections.
In addition, vitamin D plays a key role in maintaining a good mood and lust for life.
Vitamin D is also needed by our body to convert food into energy. If you constantly feel tired, this may mean that the body is not absorbing nutrients from food, which, in turn, may be triggered by a vitamin D deficiency.
And if there are not so many hours of sunshine in winter, then the inclusion of certain foods in the diet will help to fill the lack of vitamin D.
Rich in vitamin D, raw egg yolk, dairy products, cheese (cottage cheese), butter, seafood. The greatest amount of vitamin D is found in fish oil, cod and halibut liver, herring, mackerel, tuna, mackerel. Milk does not contain much vitamin D, and it also contains phosphorus, which interferes with its absorption.
Oatmeal, potatoes, parsley, and some herbs such as alfalfa, dandelion greens, nettle and horsetail are also sources of vitamin D.
As you can see, there is little vitamin D in plant foods, so vegetarians should still pay attention to animal products.
Pair work: what to eat to absorb vitamin D
For vitamin D to be well absorbed, you need to include in your diet foods rich in vitamins A, E and C, group B, calcium and phosphorus. Vitamin D improves magnesium absorption, and iron absorption can be difficult if taken in large doses. The absorption of vitamin D worsens if a person eats substitutes for animal fats, and for those who drink alcohol often, the amount of vitamin D in the liver decreases sharply.
The best natural way to get vitamin D is to be in the sun more often, so try to walk outdoors at any time of the year, catch the sundial.
Recall that earlier we talked about 5 signs that you are lacking vitamins, as well as which vitamins for women after 30 are the most important.
Be healthy!