Vitamin D in food and its role for the human body

There are several kinds of Vitamin D in nature. In medicine, only two types are of practical importance: vitamin d2 and vitamin d3. These two vitamins are called vitamin D. It is a fat-soluble vitamin that does not degrade under the influence of high temperatures and does not dissolve in the liquid.

In order to get the necessary daily amount of this important vitamin, it is enough simply every day for twenty to thirty minutes to be in direct sunlight. But this simple condition is not always feasible. In addition, the synthesis of vitamin D in the body decreases with age. Therefore, daily using products containing vitamin D, you can fill the necessary stock. The main function of vitamin D is its ability to absorb calcium in the body and regulate calcium and phosphorus metabolism.

Vitamin d in foods is especially important for women, because they lose calcium in the process of pregnancy and lactation in a very large amount. If a lack of vitamin D is present in a lactating or pregnant woman, then with age, such women can develop osteoporosis, a dangerous disease in which thinning and bone tissue resolution appears. In addition, vitamin D in food products is of great importance for blood clotting, healthy bone growth, normal cardiac activity and regulation of the entire nervous system. With the help of this vitamin, eye diseases and some varieties of rickets and arthritis are treated. The daily requirement of an organism in this important vitamin differs from a condition of an organism and age of the person. Adults under 50 years of age need a hundred-two hundred IU (one IU is 0.025 μg of so-called cholecalciferol). Teenagers and children need to eat up to 500 MEU. Elderly people need up to 700 ME per day. Breastfeeding mothers and pregnant women - from four hundred to six hundred IU per day. Newborns need from two hundred to three hundred IU per day.

Vitamin d in food is found in sour-milk products, vegetable oil, cottage cheese and cheese, raw yolks, fish liver, fish oil, herring, mackerel, tuna, mackerel. Many believe that milk contains a lot of vitamin D. This is not quite true. Firstly, its quantity is much less there than in seafood, and secondly, the milk contains phosphorus, which interferes with the assimilation of the vitamin D. Vitamin d in food is also found in oatmeal, parsley, some herbs, potatoes. To herbs containing vitamin D, include alfalfa, nettle, dandelion greens, field horsetail. In addition to the content of vitamin D in fermented milk products, they still contain a high percentage of vitamin B12. Also, this vitamin is contained in the egg yolk, any yeast, turnips, carrots and radish, soy, salads, green onions, beef, veal and pork liver. Germinated wheat, sea kale, spinach, squid and shrimp also contain vitamin B12 in sufficient quantities.

Products containing vitamin B12 are useful for regulating fat and carbohydrate metabolism in the body. In addition, this vitamin is involved in the process of blood formation, with its shortage, anemia can develop. The main symptoms of vitamin B12 deficiency include permanent fatigue, burning tongue, difficulty walking, weakness, stomach pain, leg pain. Three micrograms of vitamin B12 is the minimum dose a human body needs every day. When eating very small amounts of animal food (meat, eggs, milk), the body will receive the necessary amount of b12. Vegetarians often run the risk of being left without this important vitamin. In any case, every person should carefully monitor their diet. This will saturate the body with the necessary vitamins and other useful substances for normal functioning.