Vitamin D is a fat-soluble vitamin, different from other vitamins; our bodies can synthesize it when exposed to the sun, and vitamin D plays an important role in bone health, calcium balance and the development of autoimmune diseases.The lack of vitamin D in the body leads to what is known as bone softness, or a bone defect called rickets, and the people most exposed to vitamin D deficiency are those living in northern areas with little exposure to the sun, as well as people with dark skin, who follow a low-fat diet and those who take steroids and To develop vitamin D deficiency in part because they age; the skin cannot efficiently form vitamin D.
Foods containing vitamin D :
- Cod liver oil:
- A teaspoon of it contains 440 IU
- Sardines
- 84 grams of it contains 164 IU
- Salmon
- 84 grams contains 400 IU
- Mackerel
- 84 grams contains 400 IU
- Tuna:
- 84 grams of tuna contains 228 IU
- Raw milk:
- Equivalent to1 cup of raw milk 98 IU
- Caviar:
- 28 grams of it contains 33 IU
- Eggs
- Large egg tied 41 IU
- Mushrooms.:
- Equivalent to1 cup of mushrooms 2 IU
- To get enough vitamin D in addition to your daily exposure to the sun, you can eat 2 previous foods rich in vitamin D.
Symptoms of vitamin D deficiency
- Weakened immune system
- Seasonal depression
- Cancer
- Weak bones