As each vitamin and vitamin D is essential for our body. This is the vitamin of the sun, because it is the main source. But if you have a lot of cloudy days it would be better to focus on food that is rich in vitamin D.
Vitamin D is responsible for the normal functioning of many organs and systems in the human body (bones, muscles, immune and cardiovascular systems). Its deficit could provoke many diseases. If our body is present enough of this vitamin, it can protect us from:
- Osteoporosis: regulates the absorption of calcium in the bones, which is why deficiency can lead to bone loss and an increased risk of fractures;
- Diabetes: regulate the production of insulin, which in turn is responsible for glucose levels in the blood;
- Sarcopenia: this condition, also known as reduction of muscle mass is typical of old age. Due to the reduction in the synthesis of muscle structure caused by low levels of vitamin D;
- Other diseases, including cancer, autoimmune diseases, respiratory infections and diseases – many scientists believe vitamin D deficiency responsible for the increased risk and the development of various negative processes in the body.
Apart from the sun and the seasons when the sun’s rays are not as abundant, we can obtain vitamin D from certain foods. According to the Italian doctors it is best to combine both sources. They recommend in this season walks at least 2 times a week, between 11 and 15 hours and lasts 5 to 30 minutes. It is important that the hands be free gloves and outside pockets in order to enable the sun to reach the skin. As for food, the options are not a few. Best this vitamin is obtained from fish, meat and dairy foods. Here is what is the content into different types of products – in micrograms and called. IU (international unit) – IU, which measure the dose of a substance based on its biological activity, writes the Journal of the woman.
In 150 g of fish:
- Herring – 45 mcg – 1800 IU
- Tone – 24.45 mg – 978 IU
- Anchovies, trout – 16.5 mcg – 660IU
- Midi – 6 mcg – 240 IU
In 100 g of animal products:
- Chicken, pork, lamb – 0.6 mcg – 24IU
- Turkey – 0.4 mcg – 16IU
- Beef, veal – 0.5 mcg – 20IU
- Eggs – 0.9 mcg – 35 IU
In 125 g of milk:
- Cow’s milk – 0,025 mcg – 1IU
- Yogurt – 0.5 mcg – 20 IU