Autumn in Crimea will be less sun: how to maintain vitamin D levels

With a reduction in the number of sunny days, it will be more difficult for the body to produce vitamin D. Rospotrebnadzor advises to include foods that contain it in the diet, but experts do not recommend taking vitamin supplements without a doctor's prescription. According to the Hydrometeorological Center, this month in the Crimea will gradually decrease the number of sunny days. You can get vitamin D with food, reports “Crimean newspaper”.

In autumn, the body needs energy to maintain heat and activity. In Rospotrebnadzor recommend to eat complex carbohydrates - cereals, whole grain bread and legumes. They help to maintain satiety for longer and maintain stable blood glucose levels.

Also, the department advises to add milk and dairy products to the menu: kefir, yogurt, cottage cheese, cheese and natural yogurt. It is better to choose options with medium fat content.

“It is important to include in the diet sources of vitamin D: fatty fish (mackerel, herring, salmon, cod liver), egg yolks, butter,” advised in Rospotrebnadzor.

For the absorption of the vitamin, useful fats are needed, so unrefined vegetable oils, such as flaxseed or olive, and nuts can be added to dishes. A complete protein is needed to produce antibodies. Its sources are meat, cottage cheese, eggs and legumes.

Rospotrebnadzor also recommends reducing sugar consumption and choosing spices and natural drinks. Fruits can be baked with cinnamon, and tea brewed with ginger or sea buckthorn. The department advises drinking rosehip decoctions, fruit drinks from seasonal berries, compotes and natural juices to maintain water balance.

Experts do not recommend self-prescribe vitamin D. The dosage should be selected by the doctor taking into account the individual characteristics of the body.

The department warns that high concentrations of vitamin D can be toxic. Excess can cause hypercalcemia and disruption of the urinary system, as well as lead to calcium deposition in soft tissues and internal organs. One of the common reasons for this condition, experts call uncontrolled intake of vitamin complexes.