What foods contain vitamin d3. Foods rich in vitamin D

Vitamins are very important for human health. For example, if you want to have strong hair and nails, sharp eyesight, then use foods that contain vitamin A, for general strengthening of the body - ascorbic acid. Not the last place in the diet should be occupied by vitamin D (or calciferol), which is responsible for growth.

What it is?

Vitamin D is a compound of cyclic unsaturated high molecular weight ergosterol, which is soluble in fats. This property allows it to accumulate in fatty tissue and the liver. That is why in the human body there is always a certain supply of vitamin D - it is consumed as needed.

Calciferol performs several important functions in the body. This is an aid in the absorption of dietary calcium and phosphorus and maintaining them at the proper level, suppressing the release of parathyroid hormone, that is, one that causes bone resorption. Vitamin D also contributes to the absorption of magnesium by the body and the normal functioning of the heart, participates in the formation and growth of bones, and accelerates the excretion of harmful lead.

The appearance of calciferol in the human body in a natural way is associated with its production under the influence of ultraviolet rays. The amount of sunlight needed to synthesize it in sufficient quantity varies and depends on age, skin color and health problems. But the volume of this vitamin in the body is due not only to the process of synthesizing under the influence of UV rays. Its stock can be increased. To do this, you need to eat foods that contain vitamin D.

It should be borne in mind that in case of a shortage of calciferol, beriberi develops in the body. But at the same time, excessive sunbathing and a monotonous diet, which includes only foods containing vitamin D, can lead to hypervitaminosis. Next, we will talk about the signs of such conditions.

Symptoms of vitamin D deficiency

Calciferol deficiency occurs when the body depletes its reserves. This happens if a person consumes foods rich in vitamin D, not in the proper amount or does not use them at all. Some people may have no symptoms of beriberi despite having low levels of calciferol. But still, there are common signs that indicate that the body urgently needs to replenish its vitamin D reserves:

feeling tired;
general muscle weakness;
joint pain;
muscle cramps;
weight gain;
restless sleep;
low concentration of attention;
pain in the head;
bladder problems;
constipation or diarrhea.

What diseases can be caused by vitamin D deficiency? The lack of calciferol in the body can provoke the development of diseases such as:

osteoporosis and osteopenia;
hypertension;
obesity;
diabetes;
arthrosis;
bursitis;
gout;
infertility;
Parkinson's disease;
depression and seasonal affective disorders;
Alzheimer's disease;
periodontal disease;
psoriasis.

Symptoms of vitamin D hypervitaminosis

This condition is even more dangerous. With an excess of calciferol in the body, calcium accumulates in the blood and solid salts are deposited.

The manifestation of signs of vitamin D hypervitaminosis depends on what degree it has.

I degree of intoxication is accompanied by mild poisoning without toxicosis, which causes symptoms:

nervousness;
constant thirst;
sleep disturbance;
sweating;
cessation of weight gain;
constipation;
frequent urination;
pain in joints and muscles.

II degree of intoxication, which is characterized by an average degree of poisoning with moderate toxicosis, manifests itself:

weight loss
occasional vomiting;
rapid heartbeat;
a decrease in the level of magnesium in the blood.

III degree of intoxication is characterized by a severe form of poisoning with severe toxicosis, which has the following manifestations:

sharp weight loss;
lethargy and drowsiness;
hypodynamia;
frequent vomiting;
dehydration;
pale skin;
the appearance of periodic convulsions;
high blood pressure;
systolic murmur;
attacks of arrhythmia;
cold hands and feet;
shortness of breath;
bacterial infections (eg, pancreatitis, pneumonia, myocarditis, pyelonephritis);
depression of the central nervous system.

Vitamin group

It must be understood that vitamin B is not one substance, but a whole group of biologically active components that are characterized by the activity of sterols. Some of them are produced by the action of sunlight, while others enter the body only with food.

To date, the group consists of five substances: D2, D3, D4, D5, D6. The names begin with a deuce, since vitamin D1 does not exist in its natural form, and it can only be obtained through chemical synthesis.

Vitamin D2, or ergocalciferol, appears under the action of UV radiation on some types of fungi. Cholecalciferol (D3) enters the body with food from animal products. Dehydrocholesterol (D4) is found in human skin, and there, under the influence of sunlight, it is synthesized into vitamin D3. Replenishment of stocks of sitocalciferol (D5) and stigmacalciferol (D6) is associated with the inclusion of wheat grains and other plant products in the diet.

The need for calciferol

The Institute of Medicine of the National Academy of Sciences of the United States has determined the required daily dosage of vitamin D in micrograms (mcg) and international units (IU).

What foods contain vitamin D?

In order to maintain the desired level of calciferol in the blood, it is necessary not only to take sunbaths, but also to eat right. You should include food supplements and foods containing vitamin D in your diet. The former provide the body with the necessary rate of calciferol and are recommended for both adults and children. If you don't want to constantly think about what foods contain vitamin D and whether you are eating enough of them, then taking supplements is the best option. They are especially relevant in the autumn-winter period, when the vitamin reserves in the body created in the summer run out.

Babies are advised to take calciferol supplements for a few days after birth. Adults 20 to 60 years of age should use them as needed. But older people are recommended to take supplements year-round.

But the best option for maintaining the health of the body is to make it a rule to consume foods containing vitamin D. The list of them is quite large and varied. However, not everyone can answer the question of which foods contain vitamin D. And even more so, very few people know how much calciferol is present in a particular ingredient. This can result in beriberi or hypervitaminosis. So how much and what foods contain vitamin D? Let's talk about it next.

Animal Products

Foods containing vitamin D (table)
Name	Quantity, mcg per 100 g
Fish fat
Cod liver
Atlantic herring
Fish (sea bass, mackerel, salmon, tuna, eel, flounder)
Sprats in oil
Bifidolact dry; milk mixtures (dry)

Egg yolk
Butter
beef liver
Liver (pork, poultry)
cheddar cheese

Powdered milk
Milk cream
cow's milk
Powdered milk

Herbal Products

The list of foods containing vitamin D is not limited to fish, liver, milk and sour cream. Plant sources of calciferol are cereals, nettle, horsetail, alfalfa, parsley, algae, yeast, mushrooms, vegetable oil, white cabbage, citrus fruits, nuts. In these products, the dose of the vitamin is not so shocking, so the danger of earning hypervitaminosis is much less.

To cover the daily norm of calciferol, it is enough to eat a little parsley, dill or vegetable oil. Be healthy!

It is important to know which foods contain vitamin D. Its deficiency is dangerous, especially for children and the elderly: the element is involved in phosphorus-potassium metabolism, stimulates muscle growth, and contributes to the formation of a strong bone structure.

Vitamin D is important for your body

The role of vitamin D in the human body

Vitamin D (calciferol)- a fat-soluble element that performs the functions of a vitamin and a hormone, was synthesized in 1936 from fish fat. The main sources of obtaining - products of animal origin and sunlight.

The main forms of vitamin D:

D2 - ergocalciferol. It is formed when exposed to ultraviolet rays on certain types of fungi. This substance is obtained synthetically, added to infant formula and cereals, some types of bread.
D3 - cholecalciferol. A natural substance found in some animal products.
D4 - dehydrocholesterol. Provitamin D3, contained in the human epidermis, is converted to cholecalciferol under the influence of ultraviolet radiation.
D5 - sitocalciferol. It can only be found in wheat grains.
D6 - stigmacalciferol. In small doses, it is present in some types of plants.

The human body is able to synthesize vitamin D - it is enough to be in the sun for several hours every day so as not to experience a deficiency of this element.

Why does the body need calciferol

The main purpose of vitamin D is to ensure the proper growth of all bone groups in accordance with age, the formation of a strong musculoskeletal system.

What is calciferol for?

prevents the development of osteoporosis;
provides an influx of calcium to tooth enamel and bones, strengthens them;
reduces the risk of heart disease, atherosclerosis, arthritis, sclerosis;
prevents the formation of malignant tumors - it must be included in complex therapy for the treatment of many types of cancer, it is also useful for preventing the development of these diseases;
helps to strengthen the immune system
coordinates the synthesis of insulin, affects the blood sugar content - prevents the development of diabetes;
normalizes blood pressure.

One of the functions of vitamin D is to protect against osteoporosis and rickets.

This element prevents the development of rickets, accelerates the process of recovery and recovery from injuries, bruises, fractures.

Calciferol ensures the normal functioning of the thyroid gland, is necessary for good blood clotting, and prevents the appearance of muscle weakness. The substance is responsible for a good mood, eliminates the manifestations of chronic fatigue and inflammatory processes, increases endurance. Vitamin D3 is used externally to treat psoriasis.

Why is vitamin D deficiency dangerous?

The most dangerous hypovitaminosis of calciferol for young children and the elderly. In infants, against the background of a deficiency of this element, a delay in teething begins, the fontanel slowly overgrows, and rickets develops.

How does vitamin D deficiency manifest itself in the body:

osteoporosis develops, teeth begin to crumble;
Appetite and quality of a dream worsens, sight falls;
in the mouth and larynx there is a constant burning sensation;
weight decreases sharply, weakness appears;
sweating increases.

Vitamin D deficiency can lead to osteoporosis

With a strong deficiency of calciferol, the body ceases to absorb calcium and magnesium from foods and vitamin complexes - this causes the development of caries, arrhythmias, and bone fragility increases. If there are signs of a lack of vitamin D, you should urgently ask your doctor what foods or drugs will help eliminate the problem.

An excess of calciferol is also very dangerous - if it enters in large quantities, intensive absorption of calcium begins, deposits of solid salts appear in the internal organs. In case of an overdose, severe pathologies of the heart, arrhythmia, hypertension develop, and the functioning of the nervous system is disrupted.

What contains the most vitamin D

Most calciferol is found in fish oil, cod liver and smoked eel - 4500-8500 IU per 100 g. It is enough to consume 5-10 g of these products daily to get the required amount of vitamin D.

List of foods high in calciferol

The more calciferol in foods, the higher their cholesterol levels.

Vitamin D content in eggs, dairy and meat products

Dairy products are often additionally enriched with calciferol, especially if they are intended for baby food. Meat tenderloin contains practically no vitamin D, its source is offal.

Vitamin D is well tolerated by high temperatures; during heat treatment, its amount practically does not decrease.

Is there calciferol in plant foods

Food of plant origin cannot serve as the main source of calciferol, so among vegetarians there are many who are deficient in this substance. Mushrooms contain the most vitamin D; under the influence of the sun, they synthesize this element.

For better absorption of calciferol, a lot of fats and bile are required, so foods that contain vitaminDshould be consumed in conjunction with fats.

Daily intake of vitamin D

Since calciferol accumulates in tissues, and its excess is just as dangerous as its deficiency, it must be ingested in a certain amount, consumption rates depend on the age of the person. The maximum allowable daily dose is 15 mcg.

Calciferol Consumption Table

Pregnant and lactating women need to consume 15 mcg or 600 IU of vitamin D. In higher doses, calciferol should be used by residents of the northern regions, industrial cities, people who often have to work at night, bedridden patients, with chronic pathologies of the intestines, liver, gallbladder.

If the child is completely on artificial feeding, then it is strictly forbidden to give him additional cholecalciferol, since all mixtures contain the required amount of this element.

Vitamin D is a useful and necessary substance for the normal growth and development of a child; with regular and reasonable consumption, the likelihood of developing many serious diseases is reduced. Calciferol is found in fish oil, animal products, dairy products, and very little in fruits and vegetables.

Vitamin D is a group of vitamins that are an essential part of a healthy diet. The daily need for this vitamin between the ages of 1 and 80 years varies from 400 to 800 IU (international units). Also, it is the most necessary in the treatment and prevention of rickets and many other diseases.

What foods contain vitamin D

As mentioned above, vitamin D is a group of vitamins. There are six in total:

Vitamin D1 - ergocalciferol and lumisterol, in a ratio of 1:1;

Vitamin D2 - ergocalciferol;

Vitamin D3 - cholecalciferol;

Vitamin D4 - 2,2-dihydroergocalciferol;

Vitamin D5 - sitocalciferol;

Vitamin D6 - sigma-calciferol.

Doctors and pharmacists, when talking about vitamin D, have in mind two - D2 and D3. These vitamins are formed when the skin is exposed to ultraviolet (sun) rays. The more sun in a given region, the lower the risk of deficiency in the body of this vitamin.

This vitamin is found in the following foods:

Eggs, or rather egg yolk - about 27 IU / 100 g;

Butter - no more than 35 IU / 100 g;

Cheese - less than 0.5 IU / 100 g;

Milk - from 0.5 to 3 IU / 100 g, depending on the fat content;

Corn oil - approximately 10 IU / 100 g;

Meat - 15 IU / 100 g;

Animal liver - less than 50 IU / 100 g;

Fish oil - approximately 160 IU / 100 g;

Fatty fish varieties - from 45 to 280 IU / 100 g, depending on the type;

Caviar - from 100 to 200 IU / 100 g.

Some types of mushrooms grown in natural (natural) conditions (for example, chanterelles) - from about 80 to 1600 IU / 100 g.

Vitamin D is also found in some plants:

Alfalfa (shoots) - approximately 192 IU / 100 g;

Nettle - 180 IU / 100 g;

Parsley, dill - about 27 IU / 100 g.

Vitamin D is also found in other herbs, but in much smaller amounts. And since a person is not able to digest a large amount of grass, they are not particularly interesting as a source of the "sunshine" vitamin.

How to consume foods containing vitamin D

Vitamin D is fat soluble. Therefore, it must be consumed with fat-containing supplements. Therefore, dishes need to be seasoned with various oils, as well as sour cream or full-fat yogurt. They will contribute to the absorption of vitamin D into the blood and its proper distribution.

fish and its derivatives (caviar, liver) can be consumed just like that, without additives.

Dairy, although they contain vitamin D, they do not always contribute to its replenishment by the body. Milk contains a lot of phosphorus, which prevents the absorption of this vitamin.

Even with a proper diet that contains the daily required amount of vitamin D, while not being in the sun for the necessary time, this vitamin will not be absorbed normally. Therefore, every day you need to be in the sun during its activity, that is, from about 9.00 to 13.00 hours of the day. The lighter the skin, the less sun exposure required. But even in the sunniest countries, vitamin D deficiency can occur. This deficiency occurs in dark-skinned people, overweight people, the elderly, and also those who cover their limbs.

How to store foods containing vitamin D

Like most foods, it needs to be refrigerated. Of course, fresh produce is best. But not always and not everyone has the opportunity to acquire just such.

Since this vitamin is fat-soluble, it is practically not amenable to destruction. But when defrosting food, it is necessary to give them time to thaw naturally, rather than using a microwave, hot water, etc.

But when food is stored in the light and with access to oxygen, the destruction of vitamin D is possible.

How to prepare foods containing vitamin D

For proper nutrition, it is better to cook for a couple or stew. Although high temperatures do not affect the amount of the remaining vitamin in the finished product.

In winter breakfasts, scrambled eggs are best. If possible, a raw egg will replenish your daily vitamin D requirement. In addition, a muffin with butter can be added to the favorite coffee of most people a couple of times a week. Oatmeal also contains a vitamin, but you need to boil it in water, adding a piece of butter or seasoning with corn oil (for a diet).

For lunch or dinner, you can eat a dish of fatty fish. And if you flavor it with cheese - there will be a storehouse of vitamin D.

But all these delicious dishes must be alternated, since not only a deficiency, but also an excess of vitamin D is dangerous.

Signs of vitamin D deficiency

The main symptoms of vitamin D deficiency are:

Excitation of the nervous system;

Loss of appetite;

Constant feeling of thirst;

Frequent urination;

Visual impairment.

In addition, there may be a deterioration in well-being, a decrease in pressure, a rapid heartbeat.

Diseases caused by vitamin D deficiency

The most important disease that accompanies vitamin D deficiency is rickets. It can occur both in early infancy and in adulthood, especially the elderly, age. In addition, due to its lack, calcium absorption worsens, which increases the likelihood of fractures and impairs bone fusion.

In children with rickets, the following symptoms are observed:

1. Later than most peers teeth erupt, the fontanel closes;

2. Legs are bent, deformation of the pelvis is possible;

3. Deformation of the bones of the facial skull;

4. Deformation of the skull as a whole (the so-called "square head");

5. Chest change ("chicken breast");

6. Sweating, nervousness, tearfulness, sleep disturbance.

For treatment, you need to take at least 1500 IU of vitamin D. For this, 2 tablespoons of fish oil per day is enough.

Hypervitaminosis: too much vitamin D

The lack of vitamins is very dangerous. But no less harmful and excess. The main symptoms in this case are:

weakness, loss of appetite;

vomiting/nausea;

diarrhea/constipation;

Muscle, headache, joint pain;

High blood pressure, fever, convulsions.

Also, hypervitaminosis can occur when a large amount of not only vitamin D, but also calcium enters the body. In this case, ossification occurs, the deposition of calcium salts in the kidneys, liver, cardiovascular system and other organs. In this case, the functions of these organs are violated.

Interaction with drugs

When vitamin D is used simultaneously with various drugs, its absorption may be impaired. Do not take it simultaneously with laxatives and diuretics. The former do not allow normal absorption of calcium and vitamin D, while the latter wash out these vitamins.

Also, various hormone-containing drugs contribute to the leaching of vitamin D from the body. Drugs that remove cholesterol also interfere with the normal absorption of the vitamin. This happens due to the fact that vitamin D is fat-soluble, and these drugs remove excess fats.

But vitamin D itself can interfere with the treatment of something else. For example, it interferes with the absorption of iron, as it promotes the absorption of calcium in the intestines, and, as you know, calcium and iron are “rivals”. Therefore, when treating anemia, it is better to limit its consumption. In addition, it reduces the effectiveness of cardiac glycosides, which is no less dangerous.

Therefore, vitamin D should only be taken as prescribed by a doctor, even if it is necessary.

Probably, every adult remembers how in childhood he was given tasteless and nasty fish oil so that bones grow and his teeth are strong. After all, it is in fish oil that it is the most. Other foods containing vitamin D can not boast such a quantity of this vitamin. But still, in what products does it exist?

All about vitamin D

Vitamin D is synthesized from provitamins under the influence of ultraviolet radiation. Vitamin D group includes:

Ergocalciferol, or vitamin D2, isolated from yeast. Its provitamin is ergosterol;
Cholecalciferol, or vitamin D3, isolated from animal tissues. Its provitamin is a substance - 7-dehydrocholesterol;
Vitamin D4, or 22, 23-dihydro-ergocalciferol;
Vitamin D5, or sitocalciferol, isolated from wheat oil;
Stigma-calciferol, or vitamin D6.

But a person needs only vitamin D2 and D3. These are fat-soluble vitamins that can withstand high temperatures.

Synthesis of vitamin D in the human body

Vitamin D is synthesized in plants and animals. Plants and animals contain substances called provitamins. They are converted into vitamin D under the influence of sunlight. But this vitamin is found most of all in animal foods. Plant foods are less rich in it.

A healthy adult needs about 10 micrograms of this vitamin per day. In children, the daily requirement goes beyond this to 15 and sometimes 20 micrograms during the period of active growth. Foods rich in vitamin D should be increased in the diet of pregnant and lactating women.

Part of the daily requirement for a vitamin can be replenished by the body's synthesis of provitamins. So, you can meet half the daily requirement. But vitamin D is synthesized in varying amounts depending on the following factors:

solar wavelength. The spectrum of waves received during sunrise and sunset has a beneficial effect on the synthesis of vitamin D;
Age. The older a person is, the less vitamin is synthesized in his body;
Atmospheric pollution. Dirty air prevents the penetration of the desired spectrum of ultraviolet rays;
Skin pigmentation. A person with fair skin will get a large portion of vitamin D.

The benefits of vitamin D

Vitamin D is a substance responsible for the normal formation and growth of bone tissue. Vitamin regulates phosphorus and calcium metabolism in the body. It normalizes the work of the heart and the processes of blood coagulation. With its help, the removal of lead and other heavy, harmful to health metals from the human body is accelerated. In combination with ascorbic acid and vitamin A, it helps to resist colds. It helps the absorption of calcium, magnesium, phosphorus and vitamin A.

With the help of vitamin D, diseases are successfully treated: tuberculosis, psoriasis, conjunctivitis and epilepsy.

Compared to other biologically active substances, the effect of vitamin D is very narrow. But with a lack of it in the body in children:

Sleep is disturbed;
Increased sweating appears;
The fontanel closes;
Teeth do not erupt for a long time;
Irritability appears;
Weakened muscle tone;
The bones of the spine, lower extremities and ribs are softened and deformed.

At the same time, in adults, only softening of the bones is observed, as a result of which the risk of getting a fracture increases.

If you are deficient in vitamin D, you need to include foods containing it in your diet. Animal products contain more of it. It is rarely found in plant foods.

Hypervitaminosis

This disease is very rare. With an excess of vitamin D:

Fatigue sets in quickly;
Weakness appears;
Headache;
The work of the heart and kidneys is disturbed;
Increases blood pressure;
The eyes are inflamed;
Itchy skin;
There is nausea and vomiting;
The work of the gastrointestinal tract is disrupted;
The weight is dropping rapidly.

At the same time, it is necessary to exclude the use of drugs with vitamin D, as well as to review the diet. If the consumed products contain this vitamin, then such products must be excluded.

What foods contain the most of this substance?

Table of products with vitamin D

Below is a table that shows the content of vitamin D in food per 100 grams of the edible part. The table also contains information on how many grams you need to consume a certain product in order to satisfy the daily requirement for a vitamin.

This table will tell you what foods you need to eat in order not to suffer from a lack of vitamin D. It is very useful to include them in the diet of children for whom this vitamin plays a very important role.

Every person needs vitamins, otherwise his body simply will not be able to function. Without these substances, serious problems with the skin, internal organs and nervous system can begin. In the article we will talk about vitamin d (or calciferol), about its benefits for an adult and for a child, and about what products it is contained in.

About the benefits

Calciferol in Greek means "carrying lime" and is also a substance in general. It has a cumulative effect, so its reserves are consumed by the body for a long time. This substance is useful for bones, and it also has a beneficial effect on hair, nail platinum and teeth, strengthening them. In addition, vitamin D is important for the condition of the heart and blood vessels, skin (treats dermatitis), gastrointestinal tract (treats gastritis) and respiratory organs. It reduces stress, normalizes sleep, and also prevents cancer and prevents diabetes, as it regulates blood sugar levels. In addition, calciferol strengthens the immune system, protecting the body from viral infections. Where is vitamin D found in the greatest quantity?

There are two ways calciferol enters the body - this is through the sun's rays and foods containing vitamin D.

Scientists noted that the use of this substance in tablets will not give an effective result, because the drug is quickly excreted from the body without having time to properly digest. Therefore, it is best to get this vitamin by walking in sunny warm weather and eating the right food.

About nutrition

In addition to being in the sun more often, for absence, it is necessary to adjust your diet. An adult needs 400 IU of calciferol per day. Most of it is found in fish oil. Accordingly, the substance is also in fish, liver, and. Do not forget about dairy products (for example, cheese or kefir). When we drink kefir, an acidic environment is formed in the stomach, thanks to which the body absorbs calcium better. Milk in the amount of one cup will provide thirty percent of the daily dose of calciferol, salmon in the amount of eighty-five grams is one hundred percent of the norm, an egg with a liver is ten percent, you also need to make sure that it is not in the body. We offer you a table that says which foods contain vitamin D.

This list of products can be supplemented with cereals, orange juice and some . Good for the skin, for example, eat black bread spread with butter. Vitamin D is found not only in food, but also in sunlight, so be outside more often when it's warm.

Sometimes there is a deficiency of calciferol and in this case, the doctor recommends using not only foods containing vitamin D, but also a number of drugs. For example, these can be capsules or topical oil solutions and creams. It is important to remember that you cannot buy these drugs yourself, otherwise you risk exceeding the dose of calciferol in the body, which is also extremely harmful and threatens with unpleasant consequences. And it is worth knowing that these drugs have a number of contraindications, these include: tuberculosis, stomach ulcers, kidney and liver failure, some heart diseases. In any case, a doctor's consultation is necessary.

Calciferol is necessary not only for adults, but also to children, from the newborn age. First, babies get this substance through mother's milk, and then through foods containing vitamin D. It is important to spend time with the crumbs in the fresh air so that he receives the substance from sunlight. If you stay within four walls for a long time, then the child will develop a deficiency of this substance, which threatens with a serious disease called rickets. Therefore, it is extremely important to saturate the body of the crumbs with calciferol so that it grows properly, and its bones form without any deviations. And remember that the darker the skin, the more vitamin D it needs. You can read the relevant literature on the association of skin color with calciferol absorption.

Recipes

So, we looked in detail at foods rich in vitamin D, as well as their benefits for the body. Next, we want to offer you a list of delicious and healthy recipes that you can easily cook at home on your own.

Thus, we told you what foods contain, why they should be consumed, and also shared delicious recipes that will be good for the body. Take care of yourself, walk more often, eat right, stock up on the necessary trace elements, and you will always be cheerful and healthy!