Doctors told how to maintain the right amount of sunshine vitamin, regardless of the season and location.
It is almost impossible to get adequate amounts of vitamin D from food, and the sun does not shine brightly all year round, even in southern cities. There are several food products containing vitamin D. Nutritionist Nuria Dianova spoke about them.
What to eat
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Fish. Canned sardines, tuna, herring and cod are rich in the sunshine vitamin. In general, almost any fatty fish will do. It can be added to salads and served as a side dish.
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Eggs. One yolk contains about 5% of the daily value of vitamin D, so it is recommended to consume them several times a week in moderate quantities.
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Mushrooms. In mushrooms, the vitamin is produced under the influence of ultraviolet radiation. Moreover, they contain vitamin D2, while fish and eggs contain D3.
What happens due to lack
Vitamin D deficiency leads to rickets, slow growth, tooth loss and muscle weakness. Its deficiency is especially pronounced in winter, in the absence of sun.
Overdose
Synthetic vitamin D intake may result in an overdose. Its signs are poisoning of the body, vomiting, diarrhea, decreased appetite. Blood pressure may also increase, and aching pain may appear in the joints and muscles.
2024-01-08 10:10:23
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