Vitamins are elements that the body needs for normal growth and development, as 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, where the body can manufacture vitamin D naturally after exposure to the sun’s rays, but excessive exposure to sunlight may lead to skin aging and skin cancer, and in this article, we will talk about the most important 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 vitamin D deficiency because most people spend most of their time in At home, they put on sunscreen when they go out, and the diet is low in high sources of vitamin D. Among the rich sources of vitamin D are:
Salmon. Herring. Cod liver oil. swordfish. Raw mushrooms. Raw shiitake mushroom. canned tuna yolk. Fortified cow’s milk. Fortified orange juice. fortified breakfast cereals The nutritional value of vitamin D sources The daily need 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 must take approximately 1000 international units