Vitamin D is a group of biologically active substances. For humans, the most important compounds of this group are cholecalziferol (vitamin D3),which is formed independently in the skin under the influence of ultraviolet rays and enters the human body with food, and ergocalziferol (vitamin D2),which can only come with food.

In today's world, the problem of the deficit of a vital nutrient is acute. Causes of vitamin D deficiency: poor diet, use of sunscreens, night shifts or at home, rare walks. We offer you a selection of healthy foods rich in vitamin D.

 

TOP 15 FOODS WITH VITAMIN D

Vitamin D improves the absorption of calcium, phosphorus, magnesium, which is its main function. Chronic vitamin D deficiency increases the risk of diabetes, obesity, autoimmune, cancer and cardiovascular disease.

Benefits of vitamin D:

• Restoring immune defenses;
• Normalization of exchange processes
• strengthening of bone and teeth;
• prevention of rickets, osteoporosis;
• Stabilization of blood clotting;
• Blood pressure regulation;
• Support for muscle function, thyroid;
• slowing down the aging process of tissues;
• elimination of insomnia, depression.

Calciferols are not endowed with biological functions - beneficially affect the body metabolites, formed after the dissolution of vitamins in fats. Therefore, fats are also necessary for the absorption of this vitamin in the intestines. The daily rate of vitamin D between the ages of 4 and 70 is 15 micrograms (600 IU). The value is higher for the elderly, athletes, pregnant women and those who rarely go outside.

1. FISH OIL (RED CAVIAR)

What is the benefit of the product: Prevention of bone diseases, increased production of serotonin from tryptophan. Regulated: CNS, motor activity and appetite. Sports performance improves, and muscle volume increases faster. In addition to vitamin D, the product supplies magnesium, selenium and iron, cobalamin, retinoids, omega-3 acids and healthy fats.

Approximate norm: Per day - from 1000 to 2000 mg, per week - from 7 to 14 grams.

 

 

2. FISH (HALIBUT, EEL, SARDINES, HERRING)

What is the benefit of the product: Positive effect on the work of the central nervous system, the return of hair and skin of a healthy appearance, the normalization of skeletal formation. The heart and blood vessels become stronger, the immune system is strengthened, sleep is regulated. It also contains Omega-3, easily digestible protein, B vitamins and minerals.

Approximate norm: 120 to 200 grams per day, 3 or 4 servings per week.

 

 

3. COD LIVER

What is the benefit of the product: Establishing the functions of immunity, genitals, hormonal system, metabolism and improving the condition of the skin. Vitamin D, which is in a healthy product, is important for the central nervous system, bones, heart and blood vessels. The composition also includes retinol, iron, calcium, phosphorus, omega-3.

Примерная норма: Не больше 30-50 г ежедневно, 210-350 г в неделю.

 

 

4. CHICKEN EGGS

What is the benefit of the product: Reducing the risk of heart, vascular disease, supporting brain activity, normalizing triglyceride and glucose levels, supplying a full set of amino acids. The absorption of minerals in the gastrointestinal tract is improved, the risk of rickets is reduced. One yolk contains 20% of the daily allowance of vitamin D.

Approximate norm: You can have 2-3 whole eggs per day, up to 20 eggs per week.

 

 

5. BEEF LIVER

What is the benefit of the product: Strengthening mental activity, memory and attention with concentration, cleaning the body of toxins, establishing the liver, gallbladder. Protection against vascular diseases is built, the hormonal background is stabilized. The composition is a lot of iron, vitamins A and K, protein, fats.

Approximate norm: You can eat up to 250 grams a day, no more than 3 times a week.

 

 

6. MUSHROOMS (SHIITAKE, FOXES, OYSTERS)

What is the benefit of the product: Increased immunity, improved conductivity on nerve fibers, acceleration of metabolic processes. The tissues of bones and muscles are strengthened, the mood rises, normal sleep is restored. The blood is reduced sugar, cholesterol. Mushrooms have few calories, a lot of trace elements.

Примерная норма: В сутки можно 100-130 г, за неделю не больше 2 порций.

 

 

7. MOLOKO

What is the use of the product: Sleep, appetite and mood regulation, stabilization in the bones of metabolic processes, the normalization of calcium absorption in the intestine. The level of harmful cholesterol in the blood decreases, lipid metabolism is restored. Phosphate, enzymes, proteins, trace elements enter the body.

Approximate norm: You can 200-300 ml per day, up to 2 liters per week.

 

 

8. BUTTER

What is the benefit of the product: Stabilization of blood pressure, removal of toxins, carcinogens and metal salts from the gastrointestinal tract, help in the formation of bone and dental tissues. Supported the work of the intestines, immunity, heart, blood vessels, eyes. The composition also includes fatty acids, vitamins A and E, calcium, phosphorus and zinc.

Approximate norm: You can eat 10-30 grams per day, up to 200 grams per week.

 

 

9. NATURAL (GREEK) YOGURT

What are the benefits of the product: Prevention of osteoporosis, support for muscle tone, activation of metabolic processes and stabilization of blood sugar. Eating is absorbed, the peristalsis of the intestines is improved, inflammation in the gastrointestinal tract is stopped, moods are improved. There is a lot of calcium, potassium and protein in yogurt.

Примерная норма: До 200 г в сутки, в неделю получается около 1-1,5 кг.

 

 

10. RICOTTA CHEESE

What is the benefit of the product: Support for the absorption of minerals, ensuring the growth and development of the skeleton, strengthening bones and teeth. Cheese is useful for the brain, blood vessels, heart, vision and immunity. There is a long saturation, the pressure is regulated. The product includes vitamins D, A, K and B, protein, phosphorus, selenium.

Approximate norm: Allowed per day - 150-200 grams, per week - up to 1.5 kg.

 

 

11. COTTAGE CHEESE (GOAT, COW)

What is the benefit of the product: Restoring the intestinal microflora, establishing circulation, exchanging lipids and heart and kidney function. The bone and dental tissue is strengthened, mood and metabolism are normalized. Proteins from cottage cheese are easy to digest, the body receives calcium, phosphorus, iron, zinc and selenium.

Approximate norm: No more than 300 grams per day, no more than 2-4 servings per week.

 

 

12. ENRICHED ORANGE JUICE

What is the benefit of the product: Restoring digestion, forming protection, resistance to pathogens. The inflammatory process is removed, the liver and blood vessels are improved, thirst is quenched, and appetite is regulated. Vitamin D is only present in the enriched orange hood.

Approximate norm: 200 ml is recommended per day and up to 1.5 litres per week.

 

 

13. SOY MILK

What is the benefit of the product: Normalization of the thyroid and acceleration of metabolism, improved digestion, strengthening of vascular walls. Ingredients: magnesium, potassium, iron, retinol and isoflavones, phospholipids. Calcium and vitamin D are a useful product enriched during production.

Approximate norm: 200-400 ml per day, 1.5-2.5 liters per week is allowed.