In winter, the risk of vitamin D deficiency becomes especially noticeable.
Many people in the cold season complain of fatigue, back pain, general poor health – symptoms that may be explained by a lack of vitamin D. This mineral is one of the most important, protecting the human body from damage to muscles and bones, supporting the active work of the immune system.
In order to avoid a deficiency of the so-called “solar” vitamin, certain foods should be eaten: the following four are the most powerful to replenish it.
Fatty fish. Not only salmon, but also mackerel, herring, sardines, are a good dietary source of vitamin D. They also contain omega-3 fatty acids that help prevent heart disease.
Beef liver. One hundred grams of beef liver contains about 48 IU of vitamin D.
Cod liver. Cod liver oil is not only a powerful source of an important vitamin, it helps prevent joint pain, as well as cardiovascular problems.
Mushrooms. They occupy the first place in the list of food suppliers of vitamin D of non-animal origin, since they are naturally rich in the substance D2. In addition, mushrooms are low-fat and low-calorie.
Signs of vitamin D deficiency: muscle weakness, body aches, fatigue, mood swings and depressive states, insomnia, headaches, susceptibility to seasonal infections, frequent colds.
The most effective way to determine the problem is blood tests to determine the level of vitamin D.
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