Vitamin D
Vitamin D is classified in the lipid-soluble group of cicostroids. It is one of the most important vitamins. It can be taken as coliccalciferol or ercolaciferol, and it is produced by ultraviolet light. This molecule is produced naturally in animal skin and milk, Minerals in the body, and maintain the proportion of calcium and phosphorus in it, which promotes the absorption of minerals in the intestine and prevents the loss of a high proportion of them in the kidneys.
Sources of Vitamin D
- Sun rays: The sun is a safe source of vitamin D, which gives the body more than the need of ultraviolet radiation to produce vitamin D, and doctors determine the period of exposure to the sun is advised to sit under the radiation between 10 am to 3 pm because the rays at these times are vertical on Earth.
- Food sources: Vitamin D is found in animal and plant foods, and it is found in high percentages in special types of foods:
| Food | Quantity | International Unity |
|---|---|---|
| Sardines, canned in oil or dryer | 50 grams | 250 |
| Catfish, Cooked | 85 g | 425 |
| Mackerel, cooked | 100 grams | 345 |
| Sausage, cooked | 85 g | 566 |
| Salmon, cooked | 100 grams | 360 |
| Tuna, bottled in water, oil or dryer | 100 grams | 235 |
| Eel, Cooked | 100 grams | 200 |
| Cod liver oil | One tablespoon (15 ml) | 1,360 |
| Cow liver, cooked | 100 grams | 15 |
| Eggs, (full) | 60 g | 20 |
- Nutritional supplements: Vitamin D can be obtained from capsule supplements, where multivitamin capsules usually contain the recommended vitamin D dose.
Recommended quantity
- People ages 1 to 70 years: A daily intake of vitamin D supplements should be equivalent to 600 IU.
- People over the age of 70: A daily intake of vitamin D-containing supplements should be taken. It is essential that the body be given about 800 IU of vitamin A.
- babies: Doctors stress that infants should be given vitamin D supplementation because their mother’s milk can not provide adequate vitamin intake. In general, the recommended dose for infants between 0 and 12 months is about 400 IU.
Overdose
A person can be poisoned when taking more than 50,000 IU per day, so consult your doctor before taking vitamin D supplementation, especially if the woman is pregnant or breastfeeding, because mothers during pregnancy have high blood pressure due to overdose of vitamin D In general, a person may experience the following symptoms when he has hypercalcemia: loss of appetite, nausea, weakness, insomnia, nervousness, itching, and renal failure.
Symptoms of vitamin deficiency
- Difficulty of thinking and lack of concentration.
- Feeling of pain in the bones.
- Muscle weakness.
- Repeated bone fractures in the body.
- Feeling tired and undue fatigue.