Vitamin D3 is very important fou our body, because it keeps our calcium and phosphorus levels steady, helping us strengthening our bones. Here are all the foods that contain it.
Vitamin D3 belongs to the larger group of vitamins D. Experts always say it is fundamental to follow a good diet, rich in proteins and vitamins.
Vitamin D: benefits
This group of substances helps the body to strengthen our bones and joints and promotes the coagulation process, which is fundamental for the good functioning of the human body.
Moreover, it also has an important role for our physical activities, because it balances the relation between the nervous system and our muscles. Finally, it also benefits our immune system.
How to take this vitamin and its side effects
Human beings need 30-60ng of vitamin D3 per ml of blood daily. This is considered the standard quantity. However, in the vast majority of cases, 20-29ng/ml of this substance is sufficient.
Instead, if you do not take enough vitamin D3, you may risk suffering from disease such as osteoporosis, arteriosclerosis and kidney stones. However, with the right and balanced diet you will guarantee your body the right amount of this vitamin.
Vitamin D3: where to find it
Here’s a list of foods that contain this substance and keep your body healthy and fit. Fat fish like salmon, sardines, mackerel, herring and tuna, are rich in vitamins D2 and D3. Moreover, they are the only foods that naturally contain these substances.
However, 100 grams of one of these fish, boiled or grilled, only gives us 15-20% of the daily recommended dose. Vitamin D3 is also contained in cod liver oil, eggs, milk, butter, fat cheese and cereals.
Supplements rich in vitamins D3
Another way to take this substance, also called cholecalciferol, is taking pills or drops. Usually, they are prescribed to athletes or people with low blood vitamin D3 levels. These kind of supplements are also indicated for people who cannot absorb it from the foods they eat. However, do not take them without asking your doctor first.
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