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Metode pentru a-ţi mări aportul de vitamina D
Vitamina D este esenţială pentru sănătatea oaselor. Ultimele cercetări arată că are şi alte beneficii, cum ar fi protecţia împotriva răcelii şi îmbunătăţirea cazurilor de depresie.
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Chiar daca ai un aport zilnic potrivit de vitamina D, este posibil sa nu se absoarba toata daca nu stai la soare sau daca corpul tau are o problema cu asta. Iata 12 metode prin care te poti asigura ca vitamina D este consumata si absorbita corespunzator.
1. Expunerea la soare. Precum am mentionat, soarele este important in absorbtia de vitamina D. Nu este cazul sa te expui la soare prea mult, este contraindicat pentru sanatatea pielii, dar o expunere de 20-25 de minute este suficienta.
2. Pestele gras poate fi o sursa buna de vitamina D. Poti sa alegi intre somon, macrou, pastrav, ton si anghila. O portie medie de somon, de exemplu, contine 450 de unitati vitamina D din cele 600 necesare zilnic. In plus, aceasta carne este bogata in omega 3.
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