Vitamin D
Vitamin D is a fat soluble vitamin, one of the body’s most frequently needed vitamins, because it can absorb calcium and phosphorus from foods, helping to protect bone health from deformity and bone disease such as rickets, keeping teeth strong and healthy, Its role in strengthening the body’s immune system, its resistance to depression and sadness, and vitamin D is called the name of the sun’s vitamin, because the body makes it when exposed to sunlight. In this article we will learn about the function of vitamin D, its benefits, and the foods it contains.
Vitamin D function
Vitamin D has many functions including:
- Maintain the level of calcium and phosphorus in the body.
- Increase bone capacity to absorb calcium, leading to increased bone density, maintaining strength.
- Activate the body’s immune system, helping to protect the body from diseases.
- Resist cancer cells in the body and reduce their activity.
- Regulate the growth of cells in the body and their maturation.
Foods and Foods That Contain Vitamin D
- Fish: It is one of the most important sources that help the body to get vitamin D, especially tuna and salmon, whether canned or fresh, in addition to the eel.
- Mushroom is very rich in vitamin D; one cup of it provides the body with the vitamin it needs throughout the day.
- Milk and dairy products, and it is recommended to eat two hundred and twenty grams of milk or milk daily, to take the body’s need of vitamin D.
- Citrus especially orange juice.
- Egg yolk is one of the best sources of vitamin D, but it should not be relied upon as a primary source of vitamin intake because it contains high cholesterol.
- Fresh liver, which is an important source of vitamin D, eating 100 grams of liver a day gives the body the need for vitamin throughout the day.
Symptoms of vitamin D deficiency in the body
There are symptoms of deficiency of vitamin D in the body, which should not be silent about, and see the doctor when you sense it, and these symptoms:
- Because vitamin D is responsible for the absorption of calcium, lack of it leads to a lack of calcium in the body, and therefore the incidence of rickets, and symptoms are the curvature of the feet, and the emergence of skin rash on the ribs resembling beads rosary in size.
- Delayed appearance of teeth if the person is small, but if the large teeth are more prone to decay.
- Lin bone especially for older people.
- Depression.
Causes of vitamin D deficiency
- Minimize exposure to sunlight.
- The weakness of the essential substance responsible for the formation of vitamin D in the body in the skin, due to aging.
- Weight gain dramatically and abruptly, leading to vitamin D accumulation in fat, impede the process of its solubility.
- Vitamin D deficiency in breast milk.
- Gastrointestinal diseases such as liver and kidneys.
- Malnutrition, and non-intake of foods containing vitamin D.