Before you try to get vitamin D from food, you must know the daily norm. Thus, the National Osteoporosis Foundation (USA) recommended for adults from 400 to 800 IU of vitamin D a day.
In old age, intake of vitamin sun rises to 800-1000 ME per day. However, many experts believe that most of us need more vitamin D - up to 2000 ME per day. Such a dose is needed in order to better resist disease.
Thus, the daily rate is known. Now, it is desirable to analyze the content in the blood serum, "the 25-hydroxy vitamin D». The normal rate "of 25-hydroxy vitamin D» in the blood - 40-60 ng / ml. If the study shows that you do not have enough vitamin D, and then stands to make adjustments to the diet.
Enter the foods that contain natural vitamin D, as He absorbed by the body better than those obtained by artificial means. These products include fatty fish - salmon (360 IU per 100 grams), sardines (250 IU), tuna (200 ME). Necessary to arrange the fish meal at least several times a week.
In addition, the food industry produces products are already fortified with vitamin D. Information about elevated levels of this vitamin are looking for on the label. For example, it is introduced into the milk, orange and other fruit juices (up to 100 IU per 100 ml), cereal products, yogurt, soy milk (200 IU per 100 grams).
In old age, intake of vitamin sun rises to 800-1000 ME per day. However, many experts believe that most of us need more vitamin D - up to 2000 ME per day. Such a dose is needed in order to better resist disease.
Thus, the daily rate is known. Now, it is desirable to analyze the content in the blood serum, "the 25-hydroxy vitamin D». The normal rate "of 25-hydroxy vitamin D» in the blood - 40-60 ng / ml. If the study shows that you do not have enough vitamin D, and then stands to make adjustments to the diet.
Enter the foods that contain natural vitamin D, as He absorbed by the body better than those obtained by artificial means. These products include fatty fish - salmon (360 IU per 100 grams), sardines (250 IU), tuna (200 ME). Necessary to arrange the fish meal at least several times a week.
In addition, the food industry produces products are already fortified with vitamin D. Information about elevated levels of this vitamin are looking for on the label. For example, it is introduced into the milk, orange and other fruit juices (up to 100 IU per 100 ml), cereal products, yogurt, soy milk (200 IU per 100 grams).
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