Healthy Foods: Where Vitamin D Is Found and Why You Need It

Vitamin D is important for better absorption of calcium and phosphorus, for better development of bones and teeth, for blood clotting and maintaining heart function, to reduce the risk of infection and diabetes. 

Where to get vitamin D

A large amount of vitamin D is found mainly in animal foods: fatty fish (salmon, catfish, mackerel, sardines, and tuna), fish caviar, egg yolk and dairy products. Also, a small amount of it is found in red caviar, oysters, wild mushrooms and seeds.

What fruits and vegetables contain vitamin D 

In its natural form, vitamin D is practically not found in vegetables and fruits. Only potatoes contain a small amount of the vitamin.

Small amounts of vitamin D are found in parsley, vegetable oils, seeds, nuts, and some herbs: alfalfa, dandelion, nettle, and horsetail.

What Happens When You Have a Vitamin D Deficiency

Because vitamin D receptors are present in skeletal muscle, vitamin D deficiency can lead to muscle weakness, persistent bone discomfort (most commonly in the sternum and legs), symmetrical lower back pain (more common in older women), and increased risk of falls and fractures.

If you notice symptoms such as increased brittleness of nails and hair, excessive sweating, muscle weakness, if you sleep poorly, get tired quickly, become depressed, your mood often changes - vitamin D deficiency may be affecting.

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• 23 June 2023

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