Vitamin D helps our organism to acquire some minerals, for example, calcium which is necessary for development of bones and growth of cages. Also vitamin D supports the immune system. The lack of vitamin D can lead to a number of diseases, such as weakening of muscles and bones.
Instruction
1. The healthy dose of sunlight can stimulate production of vitamin D. But who can spend the whole day, basking in the sun? Besides, it is important, to limit stay in the sun and always to protect skin, being in the sun. Fortunately for us, there are many products which help to struggle with deficiency of vitamin D in an organism.
2. Seafood. Oysters are an excellent source of vitamin D and also magnesium and B12 vitamin. Most of all vitamins B crude oysters, however they differ in also high content of cholesterol therefore don't lean on them. The wet fish contains more vitamin D, than thermally processed. Besides, fat grades of fish, such as salmon, sardine, herring, mackerel, support him more, than white fish. If you buy canned fishes, then choose fish in oil. Vitamin D can be found in a black and red caviar and also a fish liver.
3. One more good source of vitamin D are fresh eggs. Besides, they are rich with protein and B12 vitamin. Most of all vitamin D in a yolk.
4. The vitaminized porridges and krispies. Producers of porridges and breakfasts began to add vitamin D to the products. In combination with a dairy products such breakfasts are capable to give some dose of vitamins and nutrients. But attentively study labels since these breakfasts can be with the high content of carbohydrates and sugar.
5. Soy products, such as soyamilk, soy cheese are enriched both with vitamin D, and calcium. Soy products don't contain cholesterol and lactose. It is important for those who have an intolerance of milk protein.
6. Meat delicacies, such as salami, ham, uncooked smoked sausages may contain good amount of vitamin D too, but in them there is also a lot of fat and salt. It is the best of all to eat these products in moderate quantities.
7. A dairy products, such as milk, cheese, cottage cheese and cream except calcium and protein are enriched with vitamin D. Most of all it contains in whole milk.
8. Mushrooms are capable to produce vitamin D under insolation. For vegetarians is, probably, the only source of natural vitamin D.