Vitamin D: in what foods contain

Vitamin D: in what foods contain
Who needs vitamin D, and in what products to look for him.

A few decades ago, the answer to the question, in what foods contain vitamin D, worried mainly mothers of infants and young children.Then they believed that the main function of this vitamin is to help in the absorption of calcium, which basically needs of the growing organism.

Now the situation has changed dramatically.The question is, in what foods contain vitamin D is increasingly rising.In recent years there have been important additional information about the functions of Vitamin D - calciferol.

  1. Firstly, studied and proved the role of a lack of vitamin D in the development of osteoporosis in adulthood.
  2. Secondly, it was found that vitamin D is involved in neuromuscular regulation ensures coherence and coordination of human movement, prevents the development of fractures.
  3. Thirdly, most of the internal organs were found receptors sensitive to vitamin D. In structure it belongs to sterols (like cholesterol) and close to hormonal compound
    s - steroids.According to current data of vitamin D in the body performs the function of hormone and is involved in the regulation of many metabolic processes.
  4. Fourthly, vitamin D has immunomodulating action and is involved in immune reactions of the organism.It prevents the development of many cardiac, oncological and autoimmune diseases, is used in the treatment of psoriasis and diseases of the blood, and even determines the frequency of respiratory infections.

Because the answer to the question, in what foods contain vitamin D, many people are interested.

Vitamin D: what it is and what foods contain

So what foods contain vitamin D?For a start it must be said that there are several types calciferol (vitamin D).The most studied ergocalciferol - vitamin D2 and holekatsiferol - vitamin D3.

precursor of vitamin D2 ergosterol found in certain types of foods:

  • vegetable oils and margarine;
  • sunflower;
  • nuts;
  • wheat germ;
  • pumpkin;
  • parsley;
  • dill;
  • cereals (especially oats, barley, corn).

Small amounts of vitamin D found in foods such as potatoes, cabbage, citrus fruits, as well as alfalfa, nettle, dandelion leaves, which can also be used in food.

Ergosterol absorbed from plant foods by 15%.Under the action of UV rays vitamin D2 precursor is converted in the skin to the active form - ergocalciferol.

precursor of vitamin D3 in cholesterol is the most significant quantities in fish oil, egg yolk, cod liver.Fairly large in its content:

  • fish (especially fatty varieties - herring, mackerel, tuna, halibut, salmon, chum salmon, salmon, sardines, mackerel);
  • dairy products (cheese, cottage cheese, sour cream);
  • meat and liver of warm-blooded animals.

cholesterol absorbed from food by about 50%.Ultraviolet rays falling on the skin, it is converted into the active compound - cholecalciferol (vitamin D3).

Culinary processing destroys vitamin D, contained in the products.

must remember that food is not for the body's main source of vitamin D. Food products able to cover only part of the needs in this fat-soluble compound.So, wondering in what foods contain vitamin D, it is worth remembering that it is quite difficult to get a daily dose of such an approach.

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