What is the role of vitamin D in the body? What are the dietary sources of vitamin D?

Vitamin D is a fat-soluble vitamin that is different from other vitamins because our body can produce almost the amount it needs by exposure to sunlight.

The function of vitamin D goes beyond a vitamin and as a prohormone (prohormone) it plays an important role in regulating the body's hormones and immune system activity. Vitamin D also helps absorb calcium and bind it to bones and teeth.

Diseases associated with vitamin D deficiency

Severe vitamin D deficiency can lead to osteoporosis (rickets).

Weak immune systems, seasonal depression, autoimmune diseases, skin problems such as eczema and psoriasis, and mood swings are other problems associated with vitamin D deficiency in the body.

People in the northern hemisphere who are less likely to be exposed to sunlight, blacks and dark-skinned people, people on low-fat diets, extreme vegetarians and people who use steroids are more likely to be deficient. Vitamin D compared to others.

Helping cell proliferation is another role of vitamin D. The recommended amount of vitamin D for daily consumption is 400 to 600 units for adults and 100 to 200 units for children.


9 source of vitamin D.

Sunlight: Helps produce vitamin D through cholesterol in the skin.

Fish liver oil: One teaspoon of it contains 440 units of vitamin D and about 1300 units of vitamin A.

Sardines: 85 grams of it has 164 units of vitamin D.

Salmon: 80 grams of it has 400 units of vitamin D.

Tuna: 85 grams of it contains 228 units of vitamin D.

Local raw milk: One cup of it contains 98 units of vitamin D.

Caviar: 28 grams of it has 33 units of vitamin D.

Eggs: A large egg contains 41 units of vitamin D.

Mushrooms: One cup of it contains 2 units of vitamin D.

It is recommended to expose your body to sunlight for 20 minutes daily and if possible, and consume 1 meal of vitamin D sources.


What are the benefits of getting enough vitamin D?

Weight control: Vitamin D deficiency can lead to obesity and weight loss problems, a study of two groups of women on a low-calorie diet to lose weight found that those with higher levels of vitamin D They have lost more weight at the same time.

At present, the relationship between obesity and vitamin D deficiency is not fully understood in medicine, but if you have trouble losing weight, it is not bad to ask your doctor to check the amount of this vitamin in your body through a blood test.

Memory and Cancer: Various studies show that people with vitamin D deficiency are less focused and focused on mental tests performed by researchers than others.

Other studies show that a balanced amount of vitamin D in the body reduces the risk of certain types of cancer, especially breast and colon cancer.

Muscles and Bones: Vitamin D helps the body absorb and improve calcium utilization, and by this mechanism strengthens and increases bone density. Because this vitamin helps produce and regulate hormones, it is thought to have a positive effect on strengthening muscles.

Older people are advised to get enough vitamin D to reduce their muscle wasting, but a proper diet and regular exercise are also important for strengthening muscles.