How To Get Vitamin D
Vitamin D or vitamin sun rays, also known as ergocalciferol, and the name of coliccalciferol, and the human to take one day from five to ten micrograms of vitamin D, and this vitamin many functions in the human body, including maintaining the level of phosphorus and calcium in By helping the small intestine to absorb both phosphates and phosphates. It also strengthens bones and teeth by depositing calcium and phosphates in it, so it is important to protect children from rickets, contributes to normal cell growth and maturity and thus is resistant to cancer cells. , Reduces the proportion of their formation, and can be obtained from a number of natural sources.
Ways to get Vitamin D
- Exposure to sunlight for twenty to twenty-five minutes, preferably to the sun in the morning before the tenth, or after four in the summer.
- Especially fatty fish such as tuna and salmon, fresh or canned.
- Mushrooms are rich in vitamin D, due to their ability to produce this vitamin when exposed to sunlight.
- Orange juice, fortified with vitamin D, and fortified orange juice provides the body with one-sixth of the necessary daily dose.
- Egg yolk is rich in vitamin D.
- Cow or sheep liver is rich in high vitamin D.
- Oil of whale liver.
- Bovine milk fortified with vitamin D.
Causes of vitamin D deficiency
- Lack of adequate and adequate exposure to sunlight.
- Women reach menopause.
- Lack of vitamin D constituent in the skin, and this substance decreases due to aging.
- The intestinal exposure to diseases, which lose their ability and effectiveness in the absorption of vitamin D.
- Vitamin D is collected and deposited in fat, in case of obesity.
- Bad diet, which results in malnutrition.
- Infants may suffer from vitamin D deficiency due to poor maternal milk.
- Diseases of both kidneys and liver.
- Treatment of wadis and medical obstruction for epilepsy.
- Phosphate excretion in large amounts in the kidney, especially in children, due to some genetic diseases.
Complications of Vitamin D deficiency
- Causes in children slow growth of bones, which results in deformities in the legs, and delay in walking.
- While adults will suffer from osteoporosis, hip fracture, high incidence of certain diseases such as diabetes, multiple sclerosis, as well as colon, breast and prostate cancers, as well as increased mental illness, as well as friction of their bones.