Vitamin D: Top 30 Foods High In Vitamin D

Vitamin D is one of the most popular prescriptions in the current recommendations of doctors and nutritionists. More and more people are talking about its influence on the human body - and not only in the context of the regulation of mineral metabolism and the prevention of rickets in children.

How important is calciferol for people of different age groups and why is its deficiency a common occurrence even for residents of sunny regions? We will try to answer all these questions exhaustively in this article.

Functions of Vitamin D

After its formation in skin cells (under the influence of ultraviolet rays) or absorption in the intestines from incoming food, it undergoes biochemical transformation in the liver, hydroxylated to its main metabolite circulating in the blood, the level of which, in fact, is determined as a diagnostic test - 25(OH)-D.

Previously, calciferol was considered only in the context of a vitamin that regulates phosphorus-calcium metabolism. However, now it is increasingly beginning to be attributed to hormone-like substances: and all thanks to the wide range of functions it performs. Possessing a fat-soluble nature, it easily overcomes the plasma membrane that separates the intracellular contents from the extracellular.

Bypassing the double layer of phospholipids and proteins, calciferol enters the cytoplasm and goes to the nucleus, where it interacts with specific receptors, mediating the activation of certain genes.

It plays an important role in the mechanisms of maintaining fertility, largely influencing the reproductive system. In addition, it has been found that it is responsible for the activation of a specific gene in the endometrium that regulates the process of embryo implantation - in women with a low concentration of this hormone-like compound in the blood serum, according to statistics, more frequent miscarriages and termination of pregnancy are noted.

Vitamin D also has a modulating effect on the functioning of the immune system: in particular, it is responsible for the activation of macrophages - a kind of cleaner cells that devour, digest pathogenic microorganisms with a further presentation of their passport (in the form of protein and polysaccharide sequences) on its surface.

It controls the transmission of excitation from a nerve cell to a muscle cell, participates in the regulation of lipid and carbohydrate metabolism (including the secretion of insulin by pancreatic beta cells), bone formation processes, skeletal muscle development, and also inhibits the release of pro-inflammatory signaling molecules.

Recent scientific work reflects the impact of calciferol on cognitive functions. A study of 3,133 older men showed surprising results: low vitamin D levels correlated with reduced processing speed, while high levels correlated with better psychological test scores and lower risk of developing senile dementia, depression, and Alzheimer's and Parkinson's diseases.

Groups and risk factors for vitamin D deficiency

1. Old age has been associated with a decrease in endogenous vitamin D synthesis in various studies.

2. Gastrointestinal disorders that inhibit the absorption of calciferol from food:

   • malabsorption syndrome;

   • celiac disease;

   • Crohn's disease;

   • stagnation of bile;

   • violation of the synthetic function of the liver;

   • exocrine pancreatic insufficiency.

    

3. Obesity is an independent factor leading to calciferol deficiency.

1. Pregnant women: for example, according to statistics, vitamin D deficiency among them reaches 91% in North America, 65% in Canada, 100% in Northern Europe.

   Given the immunomodulatory effect of calciferol on the mother's body, as well as participation in the programming of fetal immunity, doctors strongly recommend monitoring its concentration in blood serum at least during gestation.

    

   In addition, the modulating effect on the lymphocytes of the developing organism, according to scientists, significantly reduces the risk of developing atopic dermatitis and even bronchial asthma in the child in the future.

    

2. Newborns and women during lactation.

   So, a study conducted in 2014 showed that all 73 children who were exclusively breastfed had a significant decrease in the level of calciferol in the blood compared to babies in the first six months of life who use milk formula. And this is not surprising, given the low concentration of vitamin D in mother's milk, which leads to numerous recommendations from pediatricians about the additional introduction of appropriate supplements into the child's diet.

    

3. Long-term use of certain medications from the group:

   • anticonvulsants;

   • antifungal;

   • glucocorticoids.

    

Laboratory diagnosis of vitamin D deficiency

As recommended by the US Institute of Medicine

Serum 25(OH)D level and its interpretation established for Central Europe

Factors affecting vitamin D absorption and synthesis

Calciferol, being a fat-soluble vitamin, requires an adequate outflow of bile for its absorption and further transformation, which can be significantly disturbed under conditions of helminthic invasion, the presence of calculi in the bladder or the corresponding ducts, and with a decrease in the fluidity of this golden secret. The latter, in particular, is characteristic of high-carbohydrate nutrition: the entire excess of sugars that are not realized in the processes of obtaining energy is converted into fat in the liver cells.

So, the first and main measure that should be taken in the absence of the effectiveness of taking supplements with calciferol is ultrasound of the abdominal organs and laboratory tests, including the definition of:

• glucose;

• glycated hemoglobin (in the absence of iron deficiency anemia);

• triglycerides;

• cholesterol in the composition of LDL and HDL;

• bilirubin (the level of direct indirectly reflects violations of bile outflow).

If you suspect a helminthic invasion:

• eosinophils in the general blood test;

• eosinophilic cationic protein and IgE to differentiate between allergy and parasitosis;

• antibodies to the respective parasites;

• stool analysis.

After carrying out instrumental and laboratory diagnostics and identifying the corresponding cause, it is necessary to begin complex therapy and work on changing and creating an individual diet that takes into account all the genetic characteristics of the body, possible fermentopathy and chronic infections.

Of the nutraceuticals that can be used on an ongoing basis, even for patients with cholelithiasis, perhaps the following can be distinguished:

1. Phosphatidylcholine.

2. Lecithin.

In addition, after consultation with a nutritionist or gastroenterologist, we recommend starting a course of taking amino acids in a form suitable for you, involved in the metabolism of bile acids: taurine and glycine.

Violation of the absorption of fat-soluble vitamins can also be associated with:

• with a decrease in the synthetic function of the liver, the cells of which, in fact, produce this secret;

• with damage to the small intestine, causing the impossibility of normal absorption of nutrients;

• with exocrine pancreatic insufficiency, which affects the form of a decrease in the production and release of lipase;

• violation of lipid transport carried out by lipoproteins.

As a separate point, I would like to highlight a fairly common pathology - a mutation in the VDR gene.

Polymorphism: rs1544410

Dosage of vitamin D

Calciferol requirements for different age groups (US Institute of Medicine)

Recommended Daily Value for Vitamin D for Adults by Country of Residence

Top 30 Foods High in Vitamin D

Sufficient intake of vitamin D (along with polyunsaturated fatty acids, minerals and antioxidants) is the key to the normal functioning of all organs and systems of the human body. The presence in most tissues of VDR - receptors for calciferol - indicates a wide range of functions it performs.

It is believed that the easiest way to prevent deficiency of this hormone-like substance is to adequately consume foods rich in it - especially of animal origin.

However, studies show that even the daily inclusion of fatty fish in your diet in most cases is not able to fully meet the body's needs for vitamin D, although it is associated with a significant improvement in its indicators in the blood test. For example, more than 75% of children who eat fish once a month have a deep and severe deficiency of calciferol.

It is also worth remembering that vitamin D is best consumed with food rich in fats. Before meals, you can also take drugs that stimulate bile flow (but only in the absence of calculi in the biliary tract and damage to the intestinal epithelium): tincture of dandelion root, mineral waters such as Donata magnesium.

Culinary processing has little effect on calciferol, however, it significantly affects ascorbic acid, which is necessary for endogenous transformations of vitamin D in the liver and kidneys.

Recipes High in Vitamin D

Ingredients:

• mackerel;

• carrots (1 pc);

• zucchini (1 pc);

• white onion (1 pc);

• tomato (1 pc);

• 1 head of garlic;

• 2 tbsp olive oil;

• lemon juice;

• oregano, basil, coriander, allspice;

• salt to taste.

After defrosting the fish, remove the internal organs, gills and cut off the fins with a knife or kitchen scissors. Mix all the spices in a mortar and grind them thoroughly. Coat the fish with the resulting mixture inside and out, then sprinkle with lemon juice.

Rinse the vegetables thoroughly under running water and cut into small pieces. Transfer them to a communal bowl, toss with salt, basil, and olive oil, and carefully arrange on the sides of the mackerel on a glass or earthenware baking dish. Place in a preheated oven at 200 degrees for 40 minutes.

Ingredients:

• half a soft avocado;

• black pepper and dried basil;

• unleavened bread;

• a jar of cod liver.

Toast the bread in a toaster oven or in a dry frying pan. Remove the skin from the avocado and mash it until smooth with a blender or fork. To the resulting mass, add salt and pepper to taste, dried basil. Gently place the finished guacamole variation on the toast and add a few pieces of cod liver on top. A hearty and simple breakfast is ready!

Ingredients:

• 150 g of buckwheat or any other favorite cereal;

• 350 g chanterelles;

• 100 g grated carrots;

• ½ onion;

• salt and pepper to taste;

• 30 g ghee ghee.

Rinse the buckwheat thoroughly and soak it for several hours. Then drain the water and pour boiling water over a small fire.

Sort the chanterelles, clean them and rinse several times with water, and then boil for 15 minutes.

Cut the onion into small cubes and fry until golden brown along with grated carrots in ghee. Add chanterelles, spices to vegetables and hold for a few more minutes. Put the finished porridge on a plate, mixing it with the resulting frying.