Vitamin D3: find out the benefits and in which foods it is found

Vitamin D3 is very important for the well-being of the body because it maintains constant levels of calcium and phosphorus, useful for strengthening bones: here are all the foods that contain it.

Vitamin D3 belongs to the broader category of vitamins of group D. We already know, now all experts repeat, how important it is to follow a good diet , rich in proteins and vitamins. But where is this important nutrient, and above all, what are its benefits? Let’s find out together!

The benefits of vitamin D

The group of vitamins D, especially vitamin D3, helps the body to strengthen bones , joints and the clotting process , essential for the normal functioning of the human body. Furthermore, it plays an important role for our physical and sports activities, because it balances the relationship between the system nervous and musculature . Finally, it also performs a beneficial activity for the immune system.

Intake and contraindications of vitamin D3

A human needs daily 30-60 ng of vitamin D3 per ml of blood. This is considered the optimal quantity. However, in most cases, an amount between 20 and 29 ng / ml is generally sufficient. If you do not take enough , however, you risk suffering from osteoporosis , rickets, bacterial infections and even the onset of certain types of cancer. But an intake above 60 ng / ml is also unhealthy, as the accumulation of calcium could cause arteriosclerosis and kidney stones.

But don’t be afraid, just follow a rich and balanced diet and you are sure to avoid both the lack and excess of vitamin D3.

Vitamin D3: the foods in which it is found

Here is a list of foods with vitamin D3 that keep the body healthy and fit.

Fatty fish such as salmon, sardines, mackerel, herring and tuna are a rich source of vitamins D2 and D3, being practically the only foods that naturally contain them. However, a 100-gram serving of any of these, boiled or grilled, helps to provide only between 15 and 20% of the recommended daily amount of this micronutrient.

Furthermore, vitamin D3 is present in cod liver oil, eggs, milk, butter, fatty cheeses and cereals. The latter are fortified during the production process to help us integrate the recommended amount into our daily diet.

Supplements rich in D3 vitamins

Another form of taking vitamin D3, also called cholecalciferol , is to ingest supplements in pills or drops . They are generally prescribed to athletes or people with a low concentration of vitamin D3 in the blood. Or, to those who are unable to absorb it despite eating foods that contain it. However, it is recommended not to take them unless they have been recommended by your doctor .

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