Vitamin D, Food Sources and Health Benefits.

vitamin d

Vitamin D is a fat-soluble vitamin that the body makes when exposed to sunlight from a cholesterol-induced raw material, so the body must be exposed to the sun three times a week for 15 minutes to get enough of that vitamin. They have a dark complexion that they need longer than that, and this vitamin is very necessary to do many functions in the body, so we will introduce you in this article the importance of vitamin D, and symptoms of deficiency, and foods that include it.

Food Sources of Vitamin D.

The milk.

Milk contains many nutrients, most important vitamin D, which helps to delay the signs of ageing, so it is recommended to drink a glass of milk a day.


Egg yolks contain a high proportion of vitamin D, which helps to regulate the nervous system, cardiovascular system, as well as strengthen hair and nails, and increase their growth.


Salmon contains a high proportion of major and rare fatty acids. It is recommended to be taken regularly. It improves brain performance, strengthens memory, protects the nervous system and is also antidepressant.

Cod liver oil.

This oil improves the action of the heart, blood vessels, and lowers cholesterol in the body. Mushroom: Mushroom intake reduces high blood pressure.

Canned Sardines.

Taking sardines will strengthen your bones, heart, and blood vessels. Cheeses: Strengthens bones and protects them from infertility.

Tuna Boxes.

Protects the skin from sunburn, skin cancer, and replenishes the moisture content, thus maintaining skin moisture.

Smoked fish.

This fish lives in the Atlantic Ocean. It contains elements that are different from those in other fish, including vitamin D.


Experts recommend to take the liver regularly, it strengthens the blood, and maintain the health of hair and skin.

The importance of vitamin D to the body.

Maintains the balance of minerals in the body.

Balancing the levels of calcium and phosphorus in the body prevents a significant loss of minerals in the kidneys.

Controls how the metal enters and exits the bones.

Helps regulate cell growth.

It fights the growth of cancer cells and helps to improve the immune system.

It facilitates the absorption of minerals in the intestines.

Daily needs of vitamin D by age.

Kids from birth to six months: 10-25 mcg daily.

Children 6 months to 12 months: 10-38 mg daily.

Kids aged 1 to 3 years: 15-63 mcg daily.

Children aged 4 to 8 years: 15-75 mg daily.

People 5 to 50 years: 15-100 mg / day.

People from the age of fifty-one to seventy years: from 20-100 mcg daily.

Pregnant and breastfeeding: 15-100 mg/day.

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