Vitamin D
Vitamin D is a fat-soluble vitamin that the body makes when exposed to sunlight from a cholesterol-induced raw material, so the body must be exposed to the sun three times a week for 15 minutes to get enough of that vitamin. They have a dark complexion that they need longer than that, and this vitamin is very necessary to do many functions in the body, so we will introduce you in this article the importance of vitamin D, and symptoms of deficiency, and foods that include it.
Food Sources of Vitamin D
- the milk: Milk contains many nutrients, most important vitamin D, which helps to delay signs of aging, so it is recommended to drink a glass of milk a day.
- yolk: Egg yolks contain a high proportion of vitamin D, which helps to regulate the nervous system, the cardiovascular system, as well as strengthen hair and nails, and increase their growth.
- Salmon: Salmon contains a high proportion of essential and rare fatty acids. It is recommended to be taken regularly. It improves brain performance, strengthens memory, protects the nervous system and is also antidepressant.
- Cod liver oil: This oil improves the action of the heart, blood vessels, and lowers cholesterol in the body.
- Mushroom: Eating mushrooms reduces high blood pressure.
- Canned Sardines: Taking sardines will strengthen your bones, heart, and blood vessels.
- Cheese: Strengthens bones and protects them from injury.
- Tuna Boxes: Protects the skin from sunburn, skin cancer, and also replenishes moisture content, thus maintaining skin moisture.
- Smoked fish: This fish is found in the Atlantic Ocean and contains elements that differ from those found in other fish, including vitamin D.
- Liver: It is recommended to take the liver regularly, it strengthens the blood, and maintain the health of hair and skin.
The importance of vitamin D to the body
- Maintains the balance of minerals in the body.
- Balances calcium and phosphorus levels in the body
- Prevents significant loss of kidney stones.
- Controls how the metal enters and exits the bones.
- Helps regulate cell growth.
- It fights the growth of cancer cells and helps to improve the immune system.
- It facilitates the absorption of minerals in the intestines.
Daily needs of vitamin D by age
- Children from birth to six months: Of 10-25 mcg daily.
- Children 6 months to 12 months: From 10 to 38 micrograms per day.
- Children 1 to 3 years of age: From 15 to 63 mcg daily.
- Children 4 to 8 years: Of 15-75 mcg daily.
- People 5 to 50 years old: From 15 to 100 mcg daily.
- People from the age of fifty-one to seventy years: From 20-100 μg daily.
- Pregnant and nursing: From 15 to 100 mcg daily.