8 products that will provide better sun vitamin D

Of vitamin D deficiency sufferVitamin D Deficiency nearly one billion people worldwide. And the phrase "suffer" - no exaggeration.

This element is vital for many processes within the body. For example, the deficit can not be normal absorption of calcium - which means that the nails, hair, teeth, bones become fragile and vulnerable. Also, when a lack of vitamin D affects the metabolism, immune system, nervous system and muscles. There are suggestions that the reduced level of vitamin directly provokesVitamin D Deficiency diseases such as:

• obesity;
• diabetes;
• hypertension;
• different types of cancer;
• autoimmune disorders - such as multiple sclerosis;
• depression.

The required daily dose of vitamin D for people between the ages of 1 year to 70 years of age is 15 mcg (600 IU international units).

There is a widespread belief that taking extra vitamin D is not necessary. The body synthesizes required amount under the action of sunlight. That's true, but only partly.

To get a daily dose, you need 20 minutes a day to expose to direct sunlight for at least 40% of the body. The average citizen is not able to get so many sunbathing even in the summer or in warm regions

Vitamin D deficiency: A single centre analysis of patients from 136 countries. And if the sun is not enough, the situation is exacerbated by: the required daily dose of vitamin D increasesAn Evaluation of the Vitamin D3 Content in Fish: Is the Vitamin D Content Adequate to Satisfy the Dietary Requirement for Vitamin D? to 1000 IU (25 micrograms).

In general, there is no alternative. Each of us should look for additional sources of vitamin addition to sunlight. Fortunately, this is not so difficult. Enough to include in the diet of foods that are guaranteed to fill up your D-stocks.

1. Salmon

100 g of the fish contains on average9 Healthy Foods That Are High in Vitamin D from 360 to 685 IU of vitamin D. But it is important, where it was fished salmon.

studies showAn Evaluation of the Vitamin D3 Content in Fish: Is the Vitamin D Content Adequate to Satisfy the Dietary Requirement for Vitamin D?That fish, who grew up in nature, has more vitamin - about 1,000 IU per 100 g That is, the portion of the wild salmon covers the daily need D-full. But fish farming less valuable: it contains only 250 IU of vitamin per 100 g

2. Herring, sardines, mackerel and halibut

More cost, but no less useful alternative to salmon.

Fresh Atlantic herring average comprisesFish, herring, Atlantic, raw 1628 IU of vitamin D per 100-gram serving. And it's even more than the daily norm.

By the way, about a possible overdose do not worry: a healthy body itself regulates the amount of vitamin coming from sunlight and food. Excess vitamin D often earn abusing pharmacy biodobavkami.

The pickled herring also have enough vitamin - an average of 680 IU per 100 g But this product has a flaw in it too much salt.

Good and other fatty fish:

• sardines - about 270 IU per serving;
• mackerel - 360 IU per servingFish, mackerel, Atlantic, raw;
• halibut - 600 IU per servingFish, halibut, Greenland, raw.

3. Fish oil is cod liver

In a teaspoon of this type of fish oil containsVitamin D, cod-liver oil, sunlight, and rickets: a historical perspective about 450 IU vitamin D. Good bid for success, but we must remember that the excess fish oil can harm health.

4. canned tuna

Its advantage - the availability and low cost. 100g of canned contains up to 236 IU of vitamin D. In addition, tuna - a source of vitamin K and niacin.

But there are drawbacks. For example, part of the cans salt. Also in this tuna can be increased content of mercuryMercury in canned tuna: white versus light and temporal variation. Therefore, you should not eat more than 100-150 grams per week.

5. shrimps

Vitamin D in them is not that much - about 150 IUCrustaceans, shrimp, mixed species, raw 100 g But shrimp have one indisputable advantage: their meat, as opposed to a fillet of sea fish, it contains a minimal amount of fat.

6. oysters

In a 100-gram serving of wild oysters - only 68 calories, but 320 IUMollusks, oyster, eastern, wild, raw vitamin D, almost triple dose of vitamin B12 and the body needs a lot of copper and zinc.

7. egg yolks

For those who do not like seafood. But here, as in the case of salmon, it is important, in what conditions lived laying hen.

Typical egg yolk, demolished grown indoors chicken, contains only 18-39 IUNatural vitamin D content in animal products vitamin D. But the chickens, grown free-range under the sun, produce results in 3-4 times higherFree-range farming: a natural alternative to produce vitamin D-enriched eggs.

Leaders of the content Vitamin D - Egg yolks from hens consuming this vitamin-enriched food: it contains up to 6000 IUEffects of vitamin D (3) -enriched diet on egg yolk vitamin D (3) content and yolk quality one egg yolk.

8. Mushrooms are grown in the open ground

Like humans, fungi are able to synthesize vitamin D from the sun. And in decent quantities sometimes up to 2300 IUSafety assessment of the post-harvest treatment of button mushrooms (Agaricus bisporus) using ultraviolet light 100 g

But this applies only to mushrooms, had access to sunlight or artificial UV light. Those fungi which are grown under standard commercial conditions - in the dark, sources of vitamin D can not be used.