What food contains more vitamin D? Vitamin plays an important role for us. Human growth and development are inseparable from it, and vitamin D can resist rickets. Vitamin D2 and vitamin D3, as the main components of vitamin D, are also closely related to human health. So what foods contain more vitamin D? Which groups is vitamin D suitable for? Let's have a look with Xiaobian
What food contains vitamin D much
Vitamin D is a sterol derivative with anti rickets effect, also known as anti rickets vitamin. At present, it is considered that vitamin D is also a sterol hormone. The most important members of vitamin D family are VD2 (ergot calciferol) and VD3 (cholecalciferol). Vitamin D is the derivative of different vitamin D after ultraviolet irradiation. Plants do not contain vitamin D, but provitamin D exists in animals and plants. Vitamin D is a fat soluble vitamin with five compounds. Vitamin D2 and vitamin D3 are closely related to health. They have the following three characteristics: it exists in some natural foods; 7-dehydrocholesterol produced from cholesterol is stored under the skin of the human body, which can be transformed into vitamin D3 after ultraviolet irradiation. Proper sunbathing is enough to meet the human body's need for vitamin D.
For outdoor activities, as long as the human body receives enough sunlight, the body can synthesize enough vitamin D; In addition to fortified foods, the content of vitamin D in natural foods is usually low. Animal foods are the main source of natural vitamin D in non fortified foods, such as high-fat marine fish and fish eggs, animal liver, egg yolk, cream and cheese, while lean meat, milk and nuts contain trace vitamin D, while vegetables Cereals and their products and fruits contain little or no vitamin D activity.
People in need of vitamin D
1. Adolescents and children in development
Vitamin D plays a very important role in bone growth. Therefore, developing teenagers and children can supplement vitamin D appropriately under the guidance of doctors.
2. Patients with degenerative arthritis
People over the age of 40, those who like intense sports or physical labor are prone to degenerative arthritis. Vitamin D plays a good role in the prevention and treatment of osteoporosis, chondropathy and calcium deficiency.
3. People who often work at night
Night workers, nuns, or people who can't get enough sunshine because of clothing and lifestyle should pay special attention to increasing the intake of vitamin D in their diet.
4. The elderly
The main source of vitamin D is nutritious dairy products, but the elderly are more prone to anorexia because of lack of lactase. Therefore, it is necessary to supplement some vitamins to reduce the loss of calcium in the elderly.
5. Pregnant or lactating women
During this period, women are generally prone to vitamin D deficiency. Therefore, we should pay attention to the appropriate supplement of vitamin D, but we should also pay attention not to excessive intake of vitamin D, otherwise it is easy to cause abnormal fetal development, so it is best to supplement under the guidance of a doctor.
6. Pay attention to those with irregular diet
Vitamin D is a vitamin that must be taken every day. People with irregular diet are more likely to miss normal meals, resulting in unbalanced nutrition. Therefore, vitamin D needs to be supplemented.
7. People with dark skin and living in northern areas need vitamin D supplementation
Because ultraviolet light is not easy to pass through people with darker skin, it is impossible to synthesize a large amount of vitamin D; The average annual sunshine in the north is strong and weak, and the ultraviolet ray in the sunlight is also weak. It is necessary to supplement an appropriate amount of vitamin D.
8. People living in cities, especially in smoke polluted areas, should take more vitamin D.
For people living in cities or smoke polluted places, due to the thick smoke in the air, a large amount of losses caused by ultraviolet radiation are weakened, and the role of synthetic human vitamin D is weakened. Therefore, it needs to be supplemented!
9. If you are taking antispasmodic drugs, you must increase your intake of vitamin D.
10. Children who drink milk without vitamin D must increase their intake of vitamin D.