Vitamins are essential for the proper functioning of the body and for the prevention of various diseases. In addition, they can be absorbed through foods such as dairy products and derivatives; meat, eggs and fish; tubers, legumes and nuts; vegetables and vegetables; Fruit; including grain.
However, it must be said that our body does not always have adequate amounts of vitamins, as these can cause symptoms such as fatigue, the appearance of sores in the mouth for no apparent reason, hair loss and weakness of nails and bones and the appearance of infections.
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For this reason, the accumulation of gases may be due to a vitamin deficiency, especially vitamin D. This nutrient mainly affects bone, calcium and phosphorus metabolism. It also influences the functioning of the immune system and considers its presence as a crucial factor in health. Among them we can highlight the accumulation of intestinal gases, which can also cause bad breath, also called halitosis.
Vitamin D. Source: Pixabay
According to the Mayo Clinic, people can get vitamin D in two main ways. On the one hand, through diet, through the foods consumed that are rich in this vitamin, and on the other hand, through the skin, through the action of ultraviolet rays in the epidermal layer, which activates this vitamin.
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Regarding this type of diet, these are some superfoods rich in this powerful nutrient:
- Fatty fish such as trout, salmon, tuna and mackerel as well as fish liver oils.
- Beef liver, egg yolk and cheese.
- Mushrooms provide some vitamin D.
- Cod liver oil: 252 mcg
- Salmon oil: 100 mcg
- Salmon: 5 mcg
- Smoked salmon: 20 mcg
- Raw oysters: 8 mcg
- Fresh herring: 23.5 µg
- Fortified milk: 2.45 mcg
- Boiled egg: 1.3 mcg
- Chicken liver: 2 mcg
- Yogurt: 0.04 µg
- Queso cheddar: 0.32 µg
Salmon is an important source of vitamin D. Source: Pixabay
Remember that people need a certain amount of vitamin D depending on their stage of life:
- Babies up to 12 months: 10 mcg (400 IU)
- Children 1 to 13 years: 15 mcg (600 IU)
- Adolescents 14 to 18 years: 15 µg (600 IU)
- Adults 19 to 70 years: 15 mcg (600 IU)
- Adults over 71 years: 20 mcg (800 IU)
