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Где взять солнце? Пять продуктов, богатых витамином D

Когда вы в последний раз видели солнце? Спорим, еще летом? Или, может, на какой-нибудь летней фотографии? Сейчас главные краски — оттенки зимней серости. А о теплых лучах остается только мечтать. Особенно вашему организму, который вряд ли успел запастись витамином D. Именно из-за его нехватки портится настроение, падает продуктивность и гаснет креативность.

Ситуацию надо исправлять. Иначе осенняя хандра совсем замучает

Если у вас только настроение дурное, значит, дела пока поправимы. А вот если портятся зубы, рушатся кости, страдает кожа, волосы и ногти, витамин D вам нужен срочно и в больших количествах. Баланс восстановит солнце. Однако если вы живете в России, то солнце увидите в лучшем случае в мае. Поэтому спасайтесь правильным питанием.

Взрослому в день необходимо около 12 мкг витамина D. Рекордсменом по его содержанию считается рыбий жир из печени трески (250 мкг на 100 г), чайной ложечки в день будет достаточно. Если вас передергивает от одной только мысли о жире, не беда. Второе место занимает сама печень трески, обычная консервированная (100 мкг на 100 г). С ней легко приготовить сэндвич или салат.

Богаты витамином D жирные сорта рыбы: сельдь, кета, скумбрия, семга, горбуша (30-15 мкг на 100 г). В холодное время года их лучше употреблять в достаточных количествах.

Осень  пора грибов, и тут уже сама природа подсказывает нам, чем нужно питаться. Из всех сортов самые «солнечные»  лисички (около 5 мкг на 100г), а вот в излюбленных шампиньонах всего 0.1 мкг.

Традиционное новогоднее блюдо  красная икра. Однако ждать 31 декабря не обязательно, закупитесь советским деликатесом раньше. Икринки даже выглядят как маленькие солнышки! А содержания витамина D там вполне себе  (примерно 3 мкг на 100 г).

Любите омлет, глазунью или просто отварные яйца на завтрак? Здорово, если да! Там еще и белок, и, как вы уже догадались, витамин D (2.2 мкг на 100 г).

И да, мы не можем не предложить альтернативные варианты пути к солнцу. Это и солярий (только от него морщины рано появляются), и походы к врачам (если вы любите проводить время в очередях), и поездки в теплые страны (вот это хорошо!).

А самый вкусный вариант  правильное питание. Оно приведет к солнечному настроению и отличному самочувствию.


Текст — Елена Лобанова

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