What is vitamin D?
Vitamin D is fundamental in taking calcium out of our food and therefore the growth and strength of our bones. Besides that, vitamin D is involved in the good functioning of the muscles and immune system.
A deficit of this vitamin can cause severe skeletal damage is young kids. In adults, through time, it is possible for osteoporosis and/or muscle weakness to develop.
With an overdose of vitamin D, the consequence can be limescale in the body. But this can only happen with a long term intake of supplement with vitamin D. Yet, this barely ever happens. Our skin is a master in regulating how much vitamin D is produced from UV-radiation (sunlight).
The recommended amount of vitamin D is 10 micrograms per adult per day. The maximum about that is recommended for this vitamin is 100 micrograms.
Where do I get Vitamin D from?
Vitamin D can be found in all kinds of food:
- Sardines [12,3 micrograms per 100 grams]
- Anchovies [11 micrograms per 100 grams]
- Trout [9,4 micrograms per 100 grams]
- Salmon [9 micrograms per 100 grams]
- Tongue sole [8 micrograms per 100 grams]
- Mackerel [8 micrograms per 100 gram]
- Herring [6,2 micrograms per 100 grams]
- Eggs [2 micrograms per 100 grams]
- Yogurt [1,5 micrograms per 100 gram]
- Chicken [1,4 micrograms per 100 grams]
- Pollock [1,4 micrograms per 100 grams]
Vitamin D is necessary for a lot of crucial activities that take place in your body.
Your bones, your muscles, your immune system, they need you to eat your vitamins every day.
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