Vitamin D
The body needs to perform its functions and vital processes to many nutrients, most important vitamins including vitamin D; because it has many benefits are in many different things, the most important of which are the following:
Benefits of Vitamin D
Taking vitamin D is very important because it provides the body with many benefits, the most important of which are:
- It prevents many chronic diseases.
- Provides protection for body bones as well as other parts such as teeth and hair.
- Regulates the growth of different body cells.
- Supports and increases the activity of healthy body cells.
- Reduces redness and swelling of many body parts, which can occur due to different reasons.
- Maintenance of skeletal health.
Food Sources of Vitamin D
There are a lot of foods that contain large quantities of vitamin D and vitamin D to be considered as the main sources of the most important of which are the following:
- Shitake mushrooms and white mushrooms: Different types of mushrooms contain vitamin D, specifically the dried shiitake mushroom, because of its ability to absorb sunlight, which is the main source of vitamin D.
- Mackerel and Red Salmon: Fish are one of the most nutritious sources of vitamin D. Eating 100 grams of mackerel or red salmon gives 90 percent of the body’s needed amount of this vitamin.
- Herring is one of the most rich herbs in vitamin, because it grows in plankton, which in turn is considered one of the richest sources of vitamin D.
- Sardine Sardine is also one of the richest fish in vitamin D, a small meal that gives you 70% of the amount of vitamin D you need daily, as well as contain other elements such as the routine and omega-3.
- Catfish / catfish: a fish that feeds on plankton; so it is one of the richest sources of vitamin D.
- Tuna: When you eat 100 grams of tuna, you will get 50% of what you need of vitamin D.
- Cod liver oil: It is one of the most recommended oils, especially for people with problems in the bones and nerves as well as the brain as a decline in its functions, in addition to containing a large proportion of vitamin D also contains many important fatty acids as omega-3.
- Eggs: Eating one egg provides you with about 10% of the daily needs of this vitamin.
Do not forget that exposure to the sun every day provides you with vitamin D and is great, where it is recommended to exposure to the sun for a quarter of an hour without the use of sunscreen, and this produces a sufficient amount of body for three days.