Vitamin D is the most important body, because it enters the structure of bones and teeth, and regulates the absorption of nutrients, and helps to accelerate the absorption of the body of calcium in particular, which improves the condition of bones and their ability to resist diseases, and identify in this article on the most important sources of vitamin D natural .Vitamin D sources in fruits
Vitamin D has several important functions in the body including:
- Regulation of the absorption of certain important metals and salts in the body such as calcium and phosphorus.
- Strengthens and activates the immune system.
- Helps strengthen the bones especially for children.
- It regulates pancreatic hormones such as the insulin hormone that treats diabetes.
- Regulates the process of gene evolution, and when an error occurs in this process, it leads to the occurrence of genetic mutations causing cancer.
- Helps strengthen blood vessels and respiratory system.
- Stimulates nerve and sensory receptors, and strengthens brain functions.
Sources of vitamin D plant
You may notice vitamin D deficiency in your body when you feel the following symptoms:
- Continuous fatigue and fatigue without effort.
- Pain and frequency of bone fractures due to osteoporosis caused by vitamin D deficiency.
- Arthritis and pain.
- Skin Allergy and Eczema.
- Appearance .
- Frequent hair loss.
- The incidence of autoimmune diseases such as Alzheimer’s and Parkinson’s disease, due to weak immune system, and its inability to fight diseases.
- Inability to breathe at times, or so-called dyspnea.
- Difficulty concentrating and poor memory.
- There are many psychological symptoms of vitamin D deficiency such as: feeling depressed, erectile dysfunction, lack of concentration, feeling depressed and anxious.
Where is Vitamin D?
Vitamin D can be obtained from several natural sources including:
By sun exposure for 15 minutes a day, the body improves the functions of vitamin D and re-absorbs it to normal levels, but the sun must be avoided in times of extreme heat, so as not to be hit by sunburn and skin burns.
Red meat and liver contain protein and vitamin D in a quantity appropriate to the needs of the body, so it is one of the most important sources of vitamin D, which is recommended to eat twice a week.
Soy milk and soybeans are one of the most important dietary sources of vitamin D, so it is advisable to add soy products to your food to compensate for vitamin D deficiency in your body.
Salmon, herring, tuna, shrimp and oysters contain vitamin D, so it is recommended to eat these fish three times a week for people with vitamin D deficiency.
The fungus contains many important nutrients for the body, including vitamin D, and is the only vegetable source to get vitamin D, where it gets mushrooms from exposure to sunlight.