Vitamin D is extremely important for human health, because it supports the immune system, promotes the absorption of calcium and preservation of strong bones. Famous nutritionist Oleg Shvets told about the daily rate of vitamin D, the safe duration of the sun and the recommendations for receiving it.
For the body to produce enough vitamin D, it is enough to get "sunbathing" in open areas of the skin - arms, legs, face - 10-30 minutes several times a week. It is important to keep in mind that it may take more time in the northern latitudes in the northern latitudes in the northern latitudes. The most effective is the noon sun, but it is worth remembering the risks of long stay: burns, increased risk of skin cancer.
Under the influence of ultraviolet radiation on the skin, vitamin D3 is synthesized - an active form of vitamin D. In regular sunbathing, the body can get up to 80% of the required dose of this vitamin. However, people over 65, with dark skin or those who often use sunscreens, this process is less effective.
According to Oleg Shvets, the daily rate of vitamin D for adults aged 19-70 years is 15 micrograms, and for people over 70 years - 20 micrograms. If the body does not produce enough vitamin D naturally, it is necessary to take additives, but the dosage and frequency of administration should be determined by the doctor by the results of the tests.
In addition to sunlight, the source of vitamin D is some foods. These include fatty fish (salmon, trout), cod liver, sardines, canned tuna, ultraviolet treated mushrooms, milk (including vegetable enriched), juice, eggs, liver beef and cheese. Porridge with the addition of vitamin D will also be useful to consume porridge.
It is important to remember that excess vitamin D can be harmful and cause surplus, which is manifested by symptoms such as nausea, vomiting, loss of appetite, muscle weakness, pain, kidney stones, dehydration and mood disturbance. Therefore, the reception of additives should be controlled.
To sum up, it is worth remembering the balance: sufficient time in the sun, proper nutrition and if necessary - taking vitamin complexes under the supervision of a doctor will help maintain health and maintain the required level of vitamin D.
