The most important source of vitamin D other than the sun

The most important source of vitamin D other than the sun

Vitamin D is an essential vitamin that the body needs for calcium absorption, bone development, immune function and inflammation relief. Vitamin D deficiency can lead to rickets, a weakened immune system, an increased risk of cancer, poor hair growth, and osteomalacia. On the other hand, it is known that excess absorption of calcium by the body due to vitamin D can lead to kidney stones.

The current recommended daily value for vitamin D is 20 micrograms, which equals 800 international units, per day. The toxicity limit is believed to be in the range of 250 to 1000 µg/day. Sometimes vitamin D values ​​are given in IU titer, as 1 microgram of vitamin D equals 40 IU, with a maximum of 4000 IU per day, to avoid the accumulation of kidney stones.

The body makes vitamin D when the skin is exposed to sunlight and is therefore called the sunshine vitamin. Sun exposure is the primary source of vitamin D for most people. But sunlight may not help the body make enough vitamin D, depending on the season and where a person lives, and older people often can't make as much vitamin D.

Foods rich in vitamin D include:
• fish
• eggs
• Mushrooms exposed to sunlight
• liver

Vitamin D is not found naturally in many foods, which is why many foods are fortified with vitamin D. This means that vitamin D has been added to many foods for the purposes of increasing health benefits. Foods fortified with vitamin D are usually rich in calcium, as follows:
• the milk
• Milk substitutes
• Yogurt
• Breakfast Cereal
Tofu
• orange juice

Increase vitamin D absorption
The body's absorption of vitamin D when taken with fatty foods can be increased by 11-50%. Taking it with a large meal increases absorption by 50%. Magnesium plays an important role in the activation and use of vitamin D in the body.

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