2024-02-24 20:02:05
The benefits of vitamin D are an eternal topic. Everyone agrees that it is needed. But many do not know to whom, when and in what quantity.
In short, D is a fat-soluble vitamin, which, according to its mechanism of action on the body, can be considered a hormone. Its best source is synthesis in the skin under the influence of ultraviolet rays, which is why its other common name is the “sunshine” vitamin. According to various sources, 15-30 minutes of daily exposure to the street in sunny weather from 10 to 16 can provide the body with sufficient vitamin D. In this case, clothing must either transmit UV rays or be open.
But there are a number of factors that slow down the process. Synthesis may be reduced due to air pollution (smog) in people with dark skin, as melanin prevents this. If we talk regarding the situation in our country, we need to remember that on average we have much more cloudy days, and we can rarely afford sunbathing.
Those who listen to the advice of dermatologists and cosmetologists are aware that experts recommend limiting sun exposure and using sunscreens due to the carcinogenic effects of UV rays. They have been proven to increase the risk of skin cancer and also cause premature aging. Summarizing the above, we conclude that, unfortunately, we cannot give 1st place in the ranking of recommended sources of vitamin D to natural sunlight.
We also get this vitamin from food, although not all foods can boast of its high content. In any case, for this vitamin D to become active and have the desired effect on the body, it must undergo a series of transformations in the liver and kidneys. Therefore, people experiencing problems with these organs may experience a deficiency even with sufficient consumption.
So what will our ranking be? The top five sources of vitamin D included the following foods:
1st place
The richest source of the sunshine vitamin is wild salmon. From 100 g of fish you can get from 600 to 1000 IU. But their farm-raised counterparts cannot boast of such a vitamin boost. They contain only up to 250 IU per 100 g.
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2nd place
Since childhood, fish oil, known to everyone, contains 400-1000 IU in 1 tablespoon. Although, we must admit, not everyone dares to consume fish oil in its pure form.
3rd place
Let’s give it to the herring. According to various sources, a 100-gram serving of herring will bring from 290 to 1500 IU of the desired vitamin. Another plus is that its low cost compared to salmon makes this fish an affordable source of vitamin D.
4th place
Canned fish such as sardines, tuna and others. They can contain regarding 300 IU per 100 g. Canned fish is tasty, both on its own and as a component of a variety of salads and other dishes.
5th place
The last position in the ranking will be taken by products specially fortified with vitamin D. Most often this is milk. But carefully study the packaging: 1 glass of a fortified product will contain regarding 100 IU of the vitamin, while regular milk contains virtually none.
Small amounts of vitamin D can be obtained from eggs, cheese, beef liver and butter. But it is problematic to reach the daily requirement with their help, and not a single cardiologist or nutritionist will approve of this method. I would have to eat a couple of dozen eggs or a kilogram of butter and liver.
It cannot be said that the list of foods with sufficient vitamin D content is diverse. Mostly it’s fish. And those who do not consume animal products or rarely include fish in their diet for various reasons increase the likelihood of developing a deficiency. We are talking regarding vegetarians, people with lactose intolerance and the elderly.
As we can see, it is not for nothing that world and domestic medical associations recommend taking additional vitamin D. According to the current recommendations of the Russian Society of Endocrinologists, adults need to take 800-1000 IU/day daily for prevention, pregnant and lactating women – 800-2000 IU/day. Doses above these levels should be discussed with your doctor following assessing your vitamin D status using blood 25(OH)D levels.
According to information from the Rospotrebnadzor Office for the Irkutsk Region.
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