Vitamin D: Why It Is Important and What Foods Contain It.

Vitamin D, known as the sunshine vitamin, can be obtained not only from sunlight.

But during winter, when there is less sun, the question arises whether it is necessary to take vitamin D and who specifically needs it.

A deficiency in vitamin D can lead to rickets in children and various issues in adults, such as sleep disorders, mental disorders, and osteoporosis.

As for food, vitamin D is not found in many of them.

It can be found in fatty fish (trout, salmon, tuna, and mackerel) and fish oil.

It can also be found in egg yolks, liver, mushrooms, and cheeses, although in smaller quantities.

Usually, regular consumption of these foods and being in the sun for 10-15 minutes a day is sufficient to meet the body’s needs for vitamin D.

However, attention should be paid to the daily norms of vitamin D for different age groups.

Daily Norms:

• For infants up to 12 months - 10 mcg
• For children after 12 months - 15 mcg
• For pregnant women and breastfeeding mothers - 15 mcg
• For people over 70 years old - 20 mcg

During the autumn-winter period, when there is less sunlight, adults are recommended to take an additional 10 mcg of vitamin D per day.

There are also groups of people who have an increased risk of vitamin D deficiency and need regular testing:

• People with obesity
• People with unbalanced and incorrect nutrition
• People with gastrointestinal and nervous system problems
• Elderly people, especially those who do not leave home

It is best to consult a pediatrician or general practitioner before starting additional vitamins.

It is also advisable to consult a doctor about the proper diet and ensuring diabetes prevention.

The quality and duration of sleep are influenced by the overall quality of life. Ideal sleep lasts no less than 7 hours a day.