Vitamins D in nature there are several types.In medicine, only two types are of practical importance - vitamin D2 and vitamin D3. These two vitamins are called vitamin D. It is a fat-soluble vitamin that does not decompose when exposed to high temperatures and does not dissolve in a liquid.
In order to get the necessary dailythe amount of this important vitamin, just every day for twenty to thirty minutes is under the direct rays of the sun. But this simple condition is not always feasible. In addition, the synthesis of vitamin D in the body decreases with age. Therefore, daily eating foods containing vitamin D, you can replenish the necessary supply. The main function of vitamin D is its ability to absorb calcium in the body and regulate calcium and phosphorus metabolism.
Vitamin D in food has especiallygreat importance for women, because in the process of pregnancy and lactation they lose calcium in very large quantities. If a nursing or pregnant woman suffers a shortage of vitamin D, then with age, such women may develop osteoporosis, the most dangerous disease that causes thinning and resolution of bone tissue. In addition, vitamin D in food is of great importance for blood clotting, healthy growth of bone tissue, normal heart activity and adjustment of the activity of the entire nervous system. With this vitamin, eye diseases and some types of rickets and arthritis are treated. The daily need of the body for this important vitamin is different from the state of the body and the age of the person. Adults up to fifty years old need one hundred two hundred IU (one IU is equal to 0.025 μg of the so-called cholecalciferol). Teenagers and children should eat up to 500ME. Older people need up to 700ME per day. Nursing mothers and pregnant women range from four hundred to six hundred IU per day. Newborns need from two hundred to three hundred IU per day.
Vitamin D in food is found infermented milk products, vegetable oil, cottage cheese and cheese, raw yolks, fish liver, fish oil, herring, mackerel, tuna, mackerel. Many believe that milk contains a lot of vitamin D. This is not entirely true. Firstly, its amount there is much less than in seafood, secondly, milk contains phosphorus, which prevents the absorption of vitamin D. Vitamin D in food is also contained in oatmeal, parsley, some herbs, potatoes. Herbs containing vitamin D include alfalfa, nettle, dandelion greens, and horsetail. In addition to the content of vitamin D in fermented milk products, they also contain a high percentage of vitamin B12. Also, this vitamin is also found in raw egg yolk, any yeast, turnip tops, carrots and radishes, in soybeans, in salads, green onions, beef, veal and pork liver. Sprouted wheat, seaweed, spinach, squid and shrimp also contain vitamin B12 in sufficient quantities.
Products containing vitamin B12 are useful foradjusting fat and carbohydrate metabolism in the body. In addition, this vitamin is involved in the formation of blood, with its deficiency anemia may develop. The main symptoms of a lack of vitamin B12 include constant fatigue, burning of the tongue, difficulty in walking, weakness, stomach ailments, pain in the legs. Three micrograms of vitamin B12 is the minimum dose that the human body needs every day. By eating a very small amount of animal food (meat, eggs, milk), the body will receive the necessary amount of B12. Vegetarians often risk being left without this important vitamin. In any case, each person should carefully monitor their diet. This will allow to saturate the body with essential vitamins and other beneficial substances for normal functioning.
