Foods rich in vitamin D

 

Why do you need vitamin D

Vitamin D is an important factor in maintaining bone development. When the body lacks vitamin D, children will develop chondropathy, while adults will increase the risk of osteoporosis. At the same time, vitamin D is also important for your blood cells and the immune system. Most vitamin D is obtained from sunlight on the skin. You can also get it from food. If you're indoors for a long time or get older, you may not get enough vitamin D. Most adults to need 15 micrograms a day. Infants and adults over 71 years old were 10 micrograms and 20 micrograms, respectively. 

Symptoms of vitamin D deficiency

1. Bone pain: if the adult vitamin D deficiency, especially prone to bone, muscle pain and other symptoms, get up, joints will be more rigid.
2. Overweight and obesity: vitamin D is a fat soluble vitamin. When the body has too much fat, it is easy to dilute the concentration of vitamin D in the blood. This means that the more body fat, the less vitamin D in the blood. Therefore, overweight and obese people may need to take more vitamin D.
3. Often full of sweat: when the body is lack of vitamin D, often full of sweat, easy to sweat is often the first phenomenon of vitamin D deficiency.
4. Depressed mood: most people don't necessarily know that the symptom of low vitamin D is depression. Its symptoms are feeling sad and doubting of self-worth. Vitamin D can help increase the concentration of serotonin, a neurotransmitter. Serotonin can make people more cheerful and make them feel better. Healthy adults who take a little vitamin D supplements are more likely to have positive emotions.
5. Intestinal problems: Crohn's disease patients, inflammatory bowel disease patients, because of intestinal dysfunction, easy to affect fat absorption, naturally also prone to vitamin D deficiency, these groups should pay more attention to vitamin D intake.
6. Frequent infections: if you notice that you have frequent urinary tract infections or respiratory diseases (such as a cold or flu), your immune system may not be as powerful as it used to be. One reason may be a lack of vitamin D, which is present in high concentrations in immune system cells, and they need to play a lot of roles.

Foods containing vitamin D

1. Fatty fish, including salmon, trout, mackerel, tuna and eel, can be a good source of vitamin D. A 3-ounce serving of salmon fillets contains about 450 international units. In addition, you can get gold omega-3 fatty acids that are good for your heart!
2. canned fish. Fresh fish is not the only way to increase your vitamin D intake. You can also get vitamin D from canned fish. Tuna and sardine can contain vitamin D and are usually cheaper than fresh fish. In addition, a longer shelf life, eating up more convenient and fast.
3. cod-liver oil. Fish liver oil is a kind of fatty oil in the liver of non-toxic marine fish such as sharks. It is one of the most rapid and simple ways to take vitamin D. It can also provide vitamin A, which helps to protect immunity and the health of heart and eyes.
4. Mushrooms, mushrooms grown in natural light also have the ability to generate vitamin D themselves. Some mushrooms grown in the dark do not contain vitamin D, so they should be selected according to the specific types of mushrooms.
5. Milk, whether your milk is pure, chocolate or low-fat, manufacturers may add 3 micrograms of vitamin D to each cup. So if you have a choice, which one should you choose? Yes, low fat is the best choice. In the morning, eat whole wheat, low sugar cereals, which are also high in vitamin D.
6. Yogurt, yogurt manufacturers often add vitamin D to their products.
7. Orange juice, it doesn't matter if you don't drink milk. You can drink orange juice with vitamin D. Concentrated orange juice can help you get vitamin D.
8. Eggs, eggs are a convenient way to get vitamin D, because eggs are almost present in breakfast, lunch, dinner and snack recipes. Vitamin D is mainly in the yolk, and eggs in addition to the yolk, an egg yolk can provide you with about 40 IU of vitamin D per day. But don't try to get enough vitamin D from eggs alone. But because an egg contains about 200 milligrams of cholesterol, the American Heart Association recommends no more than 300 milligrams a day for heart health.

A lot of foods in nature contain vitamin D. Animal food is the main source of natural vitamin D in nonfortified foods, such as high-fat sea fish and fish eggs, animal liver, egg yolk, cream and cheese, while lean meat, milk and nuts contain trace vitamin D.

Do you lack vitamin D?

Your doctor can test your blood to check your vitamin D levels. If you don't go out of the house or have signs of vitamin D deficiency, such as osteoporosis or muscle or bone pain, consider taking it. The normal dose for adults is more than 20 nanograms (ng / ml) per milliliter. Less than 12 years old can be a health problem. Supplements may help, but talk to your doctor first and don't eat too much. Vitamin D levels above 100 ng / ml may be at risk.