The vitamin
The vitamin is a vital nutrient of the organism, called vitamins that the body derives from the outside medium of either food, supplements or other term (organic chemical compounds). There are many kinds of vitamins, each dedicated to the performance of a specific goal in the body, the most famous: vitamin A, and the group B integrated, and vitamin C, D, J. In this article, we will show the benefits of vitamin D, the consequences of its deficiency in the body, its sources, and the best time to take it.
Benefits of Vitamin D
- Contributes to absorption of calcium and phosphate from the small intestine, and re-absorption of calcium in the kidney.
- Maintains the ratio of calcium and phosphates in the blood.
- Calcium and phosphate elements are deposited in the bones, which strengthens them and enhances their natural growth.
- Develops bone cells.
- Energizes the immune system.
- Resists the activity of cancer cells, such as colon cancer, breast, ovaries, and prostate.
- Maintains the health of the blood vessels, making it useful for the heart.
- Prevents the incidence of diabetes, and its attendants, such as: nerve damage and eye and kidney problems.
- Improves muscle function.
Vitamin D deficiency
- Increase the incidence of high blood pressure and various heart diseases.
- Causes low fitness.
- Delayed bone and body growth for children, curvature of the legs, delayed sitting, walking and the appearance of teeth.
- Fracture of the hip joint.
- Osteoporosis.
- Muscle weakness for the elderly, leading to frequent fall.
- Increased risk of cancer in the breast, colon, and prostate.
- Increased risk of diabetes.
- Increased risk of tuberculosis, multiple sclerosis and rheumatoid arthritis.
Sources of Vitamin D
- Exposure to the sun.
- Fatty fish: They are like salmon, tuna, halibut … 85 grams of it supply the body with 450 units of vitamin, which is what the body needs.
- Eggs: Egg yolks exist specifically, but not in the desired quantity needed by the body.
- Milk fortified: One cup of milk provides 100 units of vitamin.
- Mushroom: Especially wild species of it can be addressed.
- Supported cereals: Each serving contains 300 units of vitamin.
- Fortified orange juice: Contains 100 units of vitamin.
The best time to take vitamin D.
The best time to take vitamin D is in the summer, from April to October, and the time is from 11 am to 3 pm, with a short exposure period of 10 to 15 minutes with a sunscreen to prevent Skin cancer. Dark skinners need 30 minutes longer exposure to the sun.