Repeated laboratory investigations have revealed that scarcity of vitamin D not only leads to depressions, hypertension and heart illnesses but also improves the chances of acquisition impotency by 32 percent. The substance is necessary to virtually all systems of the organism at any age. Its main task is to assist the organism in the assimilation of calcium, which is needed for the formation and the well-being of teeth and bones. This vitamin is responsible for the strength and the correct shape of our skeleton.
Vitamin D comprises a range of essences. We are best familiar with cholecalciferol (D3) and ergocalciferol (D2). Vitamin D3 is mastering in the derma under the exposed to sunbeams and gradually builds up and is consumed as needed it can also be acquired from foodstuffs. Vitamin D2 can only be derived from nutrition. The diurnal human requirement is 15 mcg (micrograms) or 600 IU of cholecalciferol.
Therefore, since the solar light vitamin is so useful, a logical asking arises: how and where to get it? Let’s consider a few choices.
The sun. Indeed the sun is the simplest and most affordable repository of vitamin D. But this is a paradox, insomuch as we are well aware that the UV rays are destructive. Vitamin D minimizes the hazard of all kinds of oncology except for cancer of the dermis. Hence, to make the stay in the sun pleasant and useful, you should remember and hold to a few simple rules. In order to get your dose of vitamin D in summertime you don`t have to be fried in the sun for hours, quite a few times a week stay in the sun for about half of the time during which your skin turns red. Pale-skinned people get sunshine vitamin more than anybody because melanin slows down the manufacturing of vitamin D. Logically, swarthy and tanned persons must spend a longer time in the sun.
Food. Vitamin D is a component of certain foodstuffs, mostly of animal origin:
- Oily fish (eg salmon), caviar, fish oil, herring, and mackerel.
- Beef liver
- Eggs (yolks)
- Cheese, butter, cream, sour cream. Contrary to popular belief, there is not so much of vitamin D in the milk, besides dairy nutrition involves phosphorus, which prevents the digestion of cholecalciferol.
Just a pity that you would have to eat, for instance, 900 grams of cod or 800 grams of cheese to consume a diurnal norm of the nutrient. Unexpectedly there is another unexpected receptacle of sunshine vitamin: mushrooms! For instance the following species: chanterelles or shiitake.
Pharmacy vitamin complexes. Since we do not receive the requisite number of vitamin D in the food, the sun doesn’t shine very frequently in the winter, the medical professionals advice to buy the vitamin additionally in pharmacies. Just be aware that an overdose is no better than scarcity of this vitamin. So be careful using it, advice with the health care provider beforehand.