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.

The immune system plays an important role in maintaining the health of the body and protecting it from toxins and infections, which makes strengthening the strength of this system necessary, especially in the winter with the spread of diseases.

In our endeavor to strengthen our immune system, it is necessary to eat a group of foods, and adopt a balanced diet, so that the body is ready to receive the blows of viruses, toxins and bacteria when they attack it.

Nutrition experts advise that the immune system be strengthened through nutrition instead of resorting to medications and drugs, as the following list of vitamins and minerals can enhance the immunity of the immune system:

Vitamin C”

Vitamin “C” contributes to preventing infection or shortening the duration of the disease, and also enhances the body’s resistance, according to the “Cleveland Clinic” medical website.

Citrus fruits are a major source of vitamin C, knowing that there are other sources of it such as spinach, cabbage, bell peppers, strawberries and papaya.

Vitamin E

Vitamin “E” is a powerful antioxidant, which makes it useful in supporting the body to resist diseases and infections, knowing that it is abundant in vegetable foods rich in fats such as almonds, peanuts, sunflower seeds, soy and hazelnuts.

vitamin A

Vitamin A is an important nutrient for growth, cell division, reproduction and strengthening immunity. It also has antioxidant properties. Its main sources are tuna, carrots, sweet potatoes, pumpkin, walnuts, cantaloupe and dark leafy vegetables.

Vitamin D is one of the fat-soluble vitamins and is also called the sunshine vitamin, as the body manufactures it when exposed to ultraviolet rays of the sun, and sunlight is the most important factor in the manufacture of vitamin D in the body through the skin.

Dr. Olesya Savelyeva revealed that rapid fatigue and brittle nails indicate a lack of vitamin D in the body.

She pointed out that vitamin D contributes to many important processes taking place in the body, and is responsible for mood stability and good health.

She explained: “Vitamin D is an essential fat-soluble secosteroid (chemical compound) that can be produced in the body when exposed to sunlight or with foods. This vitamin is responsible for regulating the metabolism of minerals in the body and supporting the immune system, and is necessary for the growth and health of bones and the functioning of the heart. And blood vessels and to reduce inflammation as well as for the functioning of the thyroid gland and normal blood clotting.It also provides mood stability and a good state of health, “according to Russia Today.

She added: “Fatigue, depression, a weak immune system, weight gain, brittle nails and hair, excessive sweating, muscle weakness, sleep disturbances, rapid fatigue and mood swings are all signs indicating a lack of vitamin D in the body.”

And the doctor indicated that the body gets vitamin D with the foods and supplements that the person eats. The body also produces it when exposed to sunlight, as 15-30 minutes are sufficient to produce the body’s daily need of it.

Sources of Vitamin D

And she adds, “The most important sources of vitamin D are dairy products, mushrooms, fatty fish, and egg yolks. When you need to compensate for its deficiency, you must first consult a doctor who determines the appropriate dose of it.”