Vitamin D
Vitamin D belongs to the fat-soluble steroids that are responsible for increasing intestinal absorption of calcium, iron, magnesium, phosphate and zinc in humans. There are many compounds that contain vitamin D, the most important compounds of this group D3, known as coliccalciferol, and D2 known as ergocalciferol, To get D3 is from the skin, when exposed skin to the sun contributes to increase its proportion in the human body, but this does not mean exposure for a long time; because it can contribute to the formation of side effects, and various complications.
Where is Vitamin D
Vitamin D can be obtained from a small number of food sources, found in cod liver oil, a large tablespoon of oil equal to 14 grams and the body gives 280% of vitamin D, and oily fish with high rates of smoked salmon, 97% 94% canned, 43% canned tuna, 33% halibut, 30% herring, 27% sardine, 50% salmon, 26% rock, 21% tilapia, 20% mussel, 12% tuna steak, and mushroom, where there are many different kinds of it, And vitamin D in mushrooms; because of exposure to sunlight, and from different grains such as raisins by 17%, wheat 7%, and tofu, which is one of the types of cheese, which Made from soy milk, they contain up to 21% per 100 grams and can be obtained from soy yoghurt by 3%, caviar, dairy products and milk products. Each 100 grams is given with 23% butter, full fat goat milk 21 20% milk, 20% milk juices, 19% milk juices, and 7% egg eggs. Ducks 8%, and geese 16%.
Benefits of Vitamin D
- Protects the body from osteoporosis, by increasing calcium levels that contribute to bone intensification.
- It is one of the types of antibiotics for cancers, especially colon cancer.
- Contributes to the reduction of heart disease, blood vessels.
- Eliminates symptoms of depression that may arise due to human and practical human conditions.
- Contributes to enhancing mental capacity, and protects them from early dementia.
- Strengthen the immune system that protects the body from disease, as it protects the body from asthma and colds.