Vitamin D is one of the most important essentials needed by the human body. It must be obtained daily. It is responsible for strengthening the bones and stiffness of the joints and teeth. When the body is deficient, the vitamin may be exposed to more serious health problems. The most age groups that need vitamin D because they are more prone to osteoporosis and rheumatism joints, and because vitamin D sources are low in foods, we decided to discuss with you in this article how to use vitamin D for adults and how to get it?
The bodies of all age groups need a sufficient amount of vitamin D as experts and researchers conclude that:
– Children younger than one year need 400 IU of vitamin D.
– Children over the age of one year and young people need about 600 IU of vitamin D or 15 micrograms.
– Pregnant and lactating women also need 600 IU of vitamin D.
– People aged 40 to 70 need vitamin D 600 IU.
– Older persons over the age of 70 need 800 IU, equivalent to approximately 20 micrograms of vitamin D.
It is therefore clear that older people are the most frequently needed group of vitamin D, given the symptoms of aging that cause the fragility and softness of bones.How to use Vitamin D for adults
There is more than one way for adults to get vitamin D to compensate for lack of body so as not to become fragile and weak in the bones, and the most important ways to get vitamin D are:
- Sun rays
Vitamin D is often called “vitamin Sunshine” because it is present in the sun. When exposed directly to the sun, the skin produces vitamin D and therefore the sun is one of the best sources of vitamin D.
- Nutritional supplements
If the elderly are at risk of vitamin D deficiency in their body, then the most vitamin D supplements should be taken. These are easy, simple and effective ways to meet your body’s vitamin deficiencies.
There is more than a source of food containing a high proportion of vitamin D and advised to take the elderly to enjoy the benefits of multiple health of the body, the most important of these sources:
- Salmon fish.
- Milk and yogurt.
- Juice .
- Chicken liver.
- Livestock liver.
There are many health benefits of vitamin D including:
– Facilitate absorption of calcium in the body.
– Enhance the health of joints and muscles.
– Prevention of osteoporosis and rickets.
– Hardness and growth of bone bones.
– Fight atherosclerosis.
– Reduce exposure to mental illness .
– Fibromyalgia relief.
– Prevention of cardiovascular disease.
Enhancement of weight loss.
Difficulty climbing stairs and feeling pain in the joints.
– Severe constipation.
– Increase the number of urination.
Feeling dizzy and vomiting.
– mental confusion and a sense of exhaustion.