For the normal functioning of the body, a person needs vitamins and trace elements. Among them is vitamin D. The organism produces it by itself under the influence of sunlight, but when it is not possible to stay in the sun for a long time, it is important to know what vitamin D is in order to be able to fill its deficiency.
Thanks to this vitamin strengthens bones and teeth, improves the growth of muscle mass, normalizes blood pressure. In addition, vitamin D takes a direct part in blood clotting and thyroid function, it helps to strengthen immunity and prevents the formation of cancer cells.
Where Vitamin D Contains: List of Products
Vitamin D is found in large amounts in products of animal origin and in fish (in 100 g):
- herring - from 300 to 1600 IU;
- salmon - from 200 to 800 IU;
- mackerel - from 300 to 400 IU;
- cod liver - up to 50 IU;
- egg yolk - 25 IU;
- meat - 13 IU;
- sour cream - 50 IU;
- milk - up to 4 IU.
What foods of plant origin are rich in vitamin D?
- Greens and herbs, for example parsley, mint, etc. They can be used as spices and add to various dishes and drinks.
- For vegetarians, it will be useful to know that vitamin D is found in mushrooms that can replace animal products.
- Vitamin D can be found in vegetables, for example, in potatoes, cabbage, etc.
In addition, it is found in oils: creamy, sunflower, olive, corn, sesame, etc.
Helpful information
- Daily it is necessary to receive up to 600 IU of vitamin D.
- If every day to spend time in the sun, then the necessary dose is reduced by 2 times.
- Products that contain a lot of vitamin D , you need to properly prepare:
- frozen food must be slowly thawed, re-freezing is prohibited;
- It is not recommended to use water for defrosting or soaking;
- it is best to cook food on a pair or bake in an oven;
- if you decide to cook something, then to store vitamin D, put the food in boiling water;
- make sure that the products do not boil;
- It is not recommended to reheat prepared foods containing vitamin D several times.