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Fish oil - fatty fishes (tuna, salmon, sardines) - mushrooms - Orange juice fortified with vitamin D - egg yolk - liver - breakfast cereals fortified with vitamin D - milk and yogurt fortified with vitamin D .
A large amount of vitamin D is found in cheese and cottage cheese, cream and vegetable oil, in raw egg yolks, in seafood, and especially in fish liver - cod and halibut, tuna, herring, mackerel, mackerel, and also fish oil. Milk of vitamin D contains little. Potatoes, oatmeal, parsley and some herbs, such as alfalfa, a green leaf of dandelion also contain a large amount of vitamin D. However, in plants, vitamin D is still small. For this reason in my opinion vegetarians should from time to time to eat food, which contains vitamin D in sufficient quantities, that is, prepared from products of animal origin.
Let's face it, Vitamin D (the Sunshine Vitamin) is one of those Vitamins that escapes us all. Being in the Sun is not a cure all for Vitamin D deficiency. Everyone absorbs the Sun's light differently. As I have said in the past..." everybody's body is different in different ways", don't always assume they are. Amino Acids help in many ways for proper Vitamin D absorption but should never be relied upon for the solution. Weight training helps in creating stronger bones and over all skeletal structure of the body. But Vitamin D is an escape artist for those who can not absorb the amounts needed. You can eat a ton of food each day that has Vitamin D in it but it will never be enough for those who suffer from Vitamin D deficiency. Remember, Vitamin D is needed and promotes in order for Calcium to be absorbed in the body. BUT, THE NEGATIVES ARE A LARGE EXCESS OF STORED VITAMIN D CAN CAUSE TOO MUCH CALCIUM IN THE BLOOD WHICH CAUSES(HYPERCALCEMIA). Diets high in fat increase phosphorus absorption and lower calcium levels in the body. Further, Milk that contains "synthetic Vitamin D" can deplete the body of Magnesium. Further, a warning to the novice...High doses of Vitamin D or Calcium Ascorbate can interfere with the heart medication "digoxin (Lanoxin) if you are taking such medication.
The known facts are as follows, there is more calcium in the body than any other mineral. Calcium and Phosphorus work together for healthy bones and teeth. Calcium and magnesium work together for good cardiovascular health. The normal recommended amount of Calcium for the body is 1,200mg, and for pregnant and nursing women 1,200 ~1,500mg, and 1,500 for women over 50 and men over 65 years of age.
When you take Vitamin D, orally it is absorbed thru the intestinal walls. For adults, the intake should be 200~400IU or 5 ~10mcg. "Smog" reduces the Vitamin D absorption and after a suntan is established, Vitamin D production through the skin stops... The best sources for Vitamin D are Fish Oils, Sardines, Herring, Salmon, Tuna and other dairy products. People who work at night should take Vitamin D supplements due to lack of Sun exposure. Remember, going out in the sun to get Vitamin D should be limited. Your body absorbs Vitamin D quickly.
So when your skin starts to get a little red...get out of the Sun. This topic can go on and on, but I hope this is start about Vitamin D and Calcium. One can not exist without the other.