All the benefits of Vitamin D you never knew before

Vitamin D is important to our bodies above all women should be supplied at an early age because they are more exposed to osteoporosis. In any case, all men or children should avoid falling this vitamin to remove some concerns. The first source to give us <x0... We need to be exposed every day for 10 to 15 minutes in summer and 20 minutes winter without protective cream to get the benefits.

Vitamin D plays an important role in building bones, enabling calcium absorption from our bodies. It is also very important for healthy immune function and can also help reduce the risk to cooling. Vitamin D also helps award sleepable immunity that can protect you from the flu virus.

Vitamin D is also linked to the prevention of many different diseases, including multiple sclerosis, arthritis and even cancer.

Here are some D vitamin foods that shouldn't be missed at the table.

Greed and Eggs

A very good source of this vitamin comes from milk and from its derivatives, it's enough two portions a day like yogurt or milk, cheese, breast to get the right amount. For those who don't tolerate lactin, they can use partially or with no lactin. Another valuable food is egg, two a week cooked in any way.

Fish

Fish that have a high content of vitamin D are tone, sardeles, salmon, cod, shrimps, etc. The best way to cook is steam because it doesn't add fats and maintain all food values.

Hints

Soy and her derivatives are very advisable in many diets that need food with a good amount of vitamin D. Among the richest vegetarians in this substance are the Shiitaic mushrooms because they absorb much sun. At the table, you shouldn't miss the cereals and cod liver oil that except very good for the bones guarantee the well being of the brain.

Day size

The demand for vitamin D takes about 10 mg per day for all ages, adults and children, but more attention must be paid to women at any age, above all those pregnant women and in menopaus to avoid a drop from the moment our body regulates the absorption, production and activism of these changes at the moment.