This substance is called the " This poetic name is due to the fact that vitamin D can be produced in the human body under the influence of sunlight.. To do this, it is enough to sunbathe (naturally, most of the surface of the skin should not be covered with clothing) daily for half an hour. If you do not have the opportunity to sunbathe naturally, then you can contact any spa, there will be a solarium at your service. With it, you can transform your appearance, acquire a bronze tan and the necessary dose of vitamin.

But, unfortunately, its content in food is quite small, so you should enrich your daily diet with them as often as possible.. In order to understand why vitamin D is needed, let's take a closer look at how it works in our body..

The functions of vitamin D The main task that the vitamin successfully copes with is the regulation of the metabolism of substances such as phosphorus and calcium.. Their sufficient concentration in the blood ensures the normal growth of the skeletal system, gives strength to the muscles. Calcium is also needed for the full development and functioning of nerve cells..

Also, vitamin D is a substance essential for normal blood clotting, smooth functioning of the heart and cardiovascular system.. It increases the immune status of the body, prevents the occurrence of rickets in early childhood and osteoporosis in the elderly..

How to find vitamin D in foods?

Unfortunately, we do not always have the opportunity to sunbathe, so get ready to study the list of foods that contain vitamin D, and try to get hooked on these gastronomic pickles..

You will have to consume fermented milk products as often as possible, especially cottage cheese and hard cheeses.. Also useful in this regard is vegetable oil and butter..

Remember, the more seafood you consume, the more vitamin D will enter your body, cod liver is especially tasty and healthy from the whole list of seafood.. Less tasty, but very useful is fish oil.. Not only animal products are rich in the solar vitamin, cereals also contain it in large quantities.. If you want to replenish your vitamin reserves, lean on:.

Greenery;

nuts;

Seeds;

Potato;

Mushrooms.

Of course, vitamin D is found in low doses in plant-based foods, which is why it is quite difficult for staunch vegetarians to maintain normal blood levels of the vitamin.. In this regard, doctors recommend staunch opponents of meat-eating to use vitamin and mineral complexes in order to make up for the lack of nutrients in the body..

How to Know if You Have a Vitamin D Deficiency?

As a rule, beriberi manifests itself in the later stages of rickets and osteomalacia.. However, these symptoms occur only in the most advanced forms of vitamin deficiency.. Let's better discuss what signs indicate a vitamin deficiency that has just arisen in the body..

Doctors state that a lack of vitamin D can provoke:.

weight loss;

sleep problems;

loss of appetite;

decreased visual acuity.

Of course, all these unpleasant symptoms can be signs of various diseases, so we advise you not to make a diagnosis yourself, but go for a consultation with a doctor.. He will help you with the selection of vitamins and choose the right diet..

We hope that our tips will help you avoid vitamin deficiency and always be in great shape, regardless of the time of year.. Let the sunshine vitamin give you vigor and strength, and also help you avoid many diseases..

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