To support the body with a valuable nutrient all year round, it is not necessary to buy expensive products.
honorary and important
Vitamin D is one of the most important vitamins that ensures the normal functioning of all organs of the human body. Its deficiency can lead to dangerous consequences:
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drowsiness, irritability, apathy, bad mood, lack of desire to show some kind of activity;
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children can suffer from rickets, adults suffer from bone pain, experience muscle weakness, weaken immunity, and are haunted by a cold.
What should be on the table
Vitamin D can be consumed with foods. But just do not need to think that the substance is contained only in expensive ones. For example, inexpensive, but so loved by all, Atlantic herring contains regarding 600 IU of vitamin D and a lot of omega-3 fatty acids. Just don’t smoke the fish, but boiled, stewed or steamed is fine for you.
You can also arrange a fish day with mackerel. She is very helpful. A 100 g fillet contains an average of 360 IU of vitamin D, omega-3 fatty acids, vitamins A, B6, B12, C, D, E and K, calcium, iron, magnesium, phosphorus, potassium, sodium and selenium.
A little white and yolk
Include mushrooms in your diet. The best sources of vitamin D are chanterelles, oyster mushrooms, mushrooms, shiitake, white. Of course, those that have grown in the natural environment are better, but you can use dried mushrooms.
And be sure to eat the eggs. Scientists have calculated that one egg yolk contains regarding 20 IU of vitamin D, while quail yolk contains less. Eggs are also a rich source of protein. Moreover, they are rich in amino acids, 12 essential vitamins, they contain useful macro- and microelements (iron, copper, phosphorus, sulfur). It is recommended to eat 1-2 eggs per day.
