Vitamin D is produced in the skin, after it
it is exposed to sunlight and is extremely important for the proper functioning of the human body. Here are the rich sources from which you can get your daily vitamin D requirement.
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How important is vitamin D for the body?
Vitamin D has a very important role for the body, especially when it is the cold season, when we cannot expose ourselves to the sun. This vitamin, more precisely vitamin D3 or cholecalciferol, is produced naturally in the body when we expose ourselves to the sun, and ultraviolet rays come into contact with our skin.
One of the most important benefits that vitamin D brings
on the body is that it helps it absorb calcium and phosphorus. The health of the bone and muscle system is also supported by the presence of vitamin D3 in the body, studies showing that it is an essential component for strong bones and muscles. For this reason, osteoporosis can be prevented by ensuring the necessary intake of vitamin D3.
For a nervous system as healthy as possible we can still rely on vitamin D3, it helps the development of the brain and
of the nervous system, for the little ones and postponing its degradation process, for the elderly. In addition to these benefits, vitamin D helps to improve memory, but also to reduce depression and other similar disorders.
The immune system can also suffer when we have a deficiency of vitamin D3, so the body will be vulnerable and weakened.
Read also: The role of vitamin D in the health of the body
Rich sources from which you can get your daily vitamin D requirement
Although the main source through which people can get their daily requirement of vitamin D is the sun, for the times when it seems that it is not appearing in the sky, it can be replaced by different foods. Mushrooms are the main sources of vitamin D and not only that, they contain numerous vitamins, minerals and proteins, being a good substitute for meat.
Wild salmon is the next food rich in vitamin D, but also in fat, and although its price is slightly higher, 100 degrees of salmon can be the equivalent of 988 micrograms of vitamin D. Tuna can be eaten to assimilates the daily requirement of vitamin D, which is also rich in niacin and vitamin K, as well as sardines.
Other foods rich in vitamin D:
- Cod liver oil
- Swordfish
- Hering
- Trout
- Orange juice
- Dairy products, cheeses
- Soya milk
- Beef liver
- Egg yolk
- Cereals and oatmeal
Read also: What is folic acid? Its benefits and sources
Source: doc.ro
