Vitamin D

Vitamins are elements that the body needs for normal growth and development, as vitamin D helps the body absorb calcium, which is the main material for building and forming bones, a deficiency in it may lead to bone diseases such as osteoporosis and rickets, and vitamin D plays a role in the nervous system And in the muscles and in the immune system, where vitamin D can be obtained through three ways, either through the skin, from the diet, or from supplements, as the body can manufacture vitamin D naturally after the body is exposed to sunlight, but excessive exposure to sunlight may lead to Skin aging and skin cancer, and in this article, we will talk about the most prominent sources of vitamin D.

The main sources of vitamin D

Vitamin D is the only element that the body produces when exposed to sunlight. More than 50% of the world’s population may not be exposed to enough sunlight and 40% of the American population suffers from a deficiency in vitamin D, because most people spend most of their time outdoors. The house and wear sunscreen when they go out, and the diet is also low in sources high in vitamin D, and sources rich in vitamin D:

Salmon. herring. Cod liver oil. swordfish. Raw mushrooms. Raw shiitake mushrooms. canned tuna yolk. Fortified cow’s milk. Fortified orange juice. Fortified breakfast cereal. The nutritional value of vitamin D sources The daily requirement for vitamin D is 800 international units, and this need can be met when taking the most prominent sources of vitamin D, and for people who are not exposed to enough sunlight, they should take approximately 1000 international units

The best time to be in the sun to get maximum vitamin D is between 10 am to 3 pm in the middle of the day, when the sun is at its highest and the body may be able to manufacture vitamin D more efficiently in less time. Vitamin Sources d food

In the winter, especially if you live in places where there is not enough sunlight, you can get vitamin D through foods such as:

– salmon

– red meat

– yolk

– liver

– Fortified foods Don’t go overboard with vitamin D

Taking too much vitamin D can have a negative effect on your body and can lead to a buildup of calcium that can weaken bones and damage the heart as well as the kidneys.

This applies to adults, including pregnant and breastfeeding women, the elderly, and children between the ages of 11 and 17.

Children 1 to 10 years of age should not exceed more than 50 micrograms with infants under 12 not exceeding 25 micrograms.”

While anyone can develop a vitamin D deficiency, some people are more likely than others. Vitamin D deficiency has a greater impact on postmenopausal women than it does on men.

People who are obese and over the age of 65 may also have lower levels of vitamin D due to their diet, little exposure to sunlight, or other factors.