What foods contain vitamin D

What foods contain vitamin D


  • functions calciferol
  • benefits of vitamins A
  • relationship with calcium and ultraviolet
  • collection rate of vitamin D
  • Lack of vitamin D
  • excess calciferol
  • list and table of foods containing vitamin D
  • medicines
  • Contraindications

calciferol , or vitamins A, promote the absorption of calcium, regulate the functioning of the heart and nervous system excitability, the process of blood clotting. Ergocalciferol , or vitamin D2, comes only with food. Cholecalciferol , or vitamin D3, can be synthesized by exposure to sunlight.

. They are able to accumulate in adipose tissue or the liver for later use by the body.

Vitamins of group D – vitamins of light – are in reality steroid hormones , that is organic compounds that are widely distributed in nature. In particular, the kidneys secret the active form of DZ, which promotes the absorption of calcium, regulates the phosphorus-calcium balance.

Inclusion in the diet of foods containing vitamin D is necessary for the growth of bones, tissues, optimal blood composition, health of hair, nails, teeth.

Calciferols help cure some eye diseases, a variety of arthritis, serve to prevent cancer and diabetes.

Their intake and education in the body is necessary for optimal brain activity, its protection from antioxidants, activation of neuronal receptors, as an anti-inflammatory agent, as well as for building muscle mass, good mood, smoothness and elasticity of the skin.

Contained in the skin ergosterol (provitamin D2) under the influence of sunlight becomes calciferol.

The liver and kidneys transform the vitamin D that has arrived with foodstuffs, as a result of which intestinal cells increase protein synthesis, which binds calcium and transports it in the body.

Benefits of vitamins of the group D

What foods contain vitamin D

Optimal intake of calciphyre reduces the development of urolithiasis . At the same time, this disease provokes a deficit or, on the contrary, excess doses of vitamin D.

According to recent studies, “vitamins of light” are capable of stimulating the immune system and, as a result, rid the brain of a kind of protein that is believed to be the leading cause of Alzheimer’s disease .

With regular use of 90-year-old products containing vitamin D – on the order of 500 ME in combination with 700 mg of calcium, after 2-3 years the bones become stronger and become like those of 50 years old.

Adequate intake of Group D vitamins with food is especially important in pregnancy to prevent a future baby rickets .

вра Doctors recommend that mothers take 2 p.s. natural fish oil every day for three months before childbirth and as much after that, which reduces the likelihood of developing rickets in a child three times.

But an overdose of calcipers during pregnancy can cause premature hardening with a fusion of the bones of the skull, so it is necessary to observe the measure.

The relationship with calcium and ultraviolet

What foods contain vitamin D

Shortage in food intake of vitamin D violates calcium, its concentration in the blood falls, and the body is forced to take him out of the bone. As a result, acidosis (acidification) develops, which, in turn, disrupts the excitability of the central nervous system.

The calcium content in the blood should be maintained at a constant level, which depends on vitamin D.

Deficiency of calciferols weakens the muscles and ligaments, lowers the tone of the body, disrupts the activity of the heart, liver, kidneys. Brittle hair and nails become brittle, teeth become corrupted.From the heads of the tubular bones, calcium is constantly taken up, the knots begin to ache and swell.

Excess vitamin D in food stimulates the absorption of calcium. The muscle strength, tone of the body increases, the nervous system becomes irritable, which can lead to breakdowns.

Calciferols are also supplied by food or formed in the body when exposed to ultraviolet rays , the source of which is the sun or quartz lamp.

With light skin, vitamin D is formed many times faster than with tanned or swarthy skin. Therefore, the effect of the sun will be effective only when the skin is light. Doctors recommend to sunbathe in the summer for 15 minutes a day, in winter to visit the solarium.

Unnecessary stay in the sun, intense tanning faster aging skin. The blood increases the calcium content, it takes an alkaline reaction, which contributes to the development of certain diseases. The blood coagulates more quickly, causing more often stroke or infarction .

Vitamin D intake rate

What foods contain vitamin D

In order to determine the optimal daily intake of vitamin D with products, it is necessary to know the biological activity of calcipers, which is measured in units of action, or IU.

Pure vitamin D in an amount of 0.025 μg corresponds to 1ME.

The Russian Ministry of Health recommends that adults consume up to 100 IU per day, which corresponds to 2.5 μg of calciferols. To small children and pregnant women it is possible to increase the norm up to 400-500ME (10mkg) per day.

Foreign standards for adults are up to 400 ME (10mkg) per day.

When choosing foods rich in vitamin D, you should consider the effects of the sun. With a half-hour walk in a summer sunny day, the body synthesizes itself to 600 ME calcipherol, so special vitamin supplements are not required.

Lack of vitamin D

What foods contain vitamin D

The lack of products containing calciferols, as well as the lack of sunlight (ultraviolet) cause caries, softening of the bones, why rickets develop in children, and in adults – insufficient mineralization of bone tissue ( osteomalacia ), which is manifested by pain in the bones, lack of muscle tone. Diseases of the liver, disorders of the nervous system function, immunity may develop.

The lack of calciferols harms brain tissue, provokes depression, worsens memory, increases the likelihood of developing Alzheimer’s disease.

About insufficient intake with products of vitamin D can signal myopia, deterioration of the teeth, muscle weakness, painful thickening of the joints, increased excitability, irritability, insomnia.

Deficiency of sun vitamin often happens in the inhabitants of large cities, because through the glass in the room almost do not penetrate the ultraviolet rays. In addition, they are badly missed by polluted urban air.

Calciphylls are part of the secretion of the skin that are removed when washing hands with soap or taking a shower. Therefore, excessively frequent hygienic procedures can cause vitamin D deficiency.

массаж To stimulate the production of calcipherol by the body, a massage that supports the elasticity of the skin is useful.

From sources – tobacco smoke, exhaust gases, drugs, pesticides, solvents, food colorings, preservatives, stabilizers.

They are formed under stress, excessive physical exertion, excess vitamin D intake, prevalence in the diet of foods with saturated fats (they remain solid at room temperature): cheeses, butter, chicken skin.

Quite often, excessive intake occurs in children, when caring parents independently increase the dose prescribed by the doctor, sometimes to toxic (50 mg).In addition, the child is subjected to intense exposure to ultraviolet sun or quartz lamp.

An excess of vitamin D is manifested by a lack of appetite, nausea, often tears, constipation. There is drowsiness, muscle tone decreases, I do not want to do anything. Children slowly gain weight or lose weight. Cramps, periods of excitement may appear. The skin turns pale or becomes earthy, yellowish. Urination can become frequent and painful, headache.

As a rule, excess vitamin D causes not food, but the supply of pure vitamin D with medical products.

List and table of products containing vitamin D

Unconditional champion in calcipherol content – cod liver oil . They are also rich in food of animal origin.

Some to strengthen the skin, as well as prevent the deficiency of calciferols, eat once a week a small piece of black bread with butter.

In addition, it is useful to eat kefir. The acidic medium formed by the dairy product in the stomach promotes the absorption of calcium and vitamin D, improves digestion due to increased secretion of gastric juice and activity of digestive enzymes.

Table 1. Vitamin D content in some food products
Product (100 g) Vitamin D (mg)
Fish fat 250
Liver canned food 100
Atlantic herring fat 30
Sprats 20,5
Atlantic mackerel 16,1
Egg yolk 3, 7
Chicken egg 2,2
Butter 1,5
Sour cream 30% 0,15
Cream 20% 0.12
Cream 10% 0,08
Milk cow (condensed) 0.05
Beef liver 0,02
Creamy ice cream 0,02

Medical preparations

What foods contain vitamin D

To restore the level of calcium in the blood with non-traditional hormonal or renal disorders, doctors prescribe drugs containing calciferol:

  • drops or capsules in the oil “Oxidevit”;
  • oil solution “Videol”, with the reception possible diarrhea;
  • cream or ointment “Psorkutan” for the treatment of vulgar psoriasis of the scalp.

Vitamin D preparations should not be taken without a doctor’s appointment, since excess of calcipers is interfering with metabolism. In the lungs, blood vessels, the heart deposits calcium, develops atherosclerosis, kidneys form stones.


From taking vitamin D it is necessary to refuse with active forms of tuberculosis, ulcer of the stomach and duodenum, diseases of the digestive tract, liver, kidneys, organic defeats of the heart, circulatory insufficiency.

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