OR vitamin dwhich is also known as “sun vitamin”, plays an important role in bone health, immune and nervous system.
Although our body can synthesize vitamin D from cholesterol, through immediate exposure of the skin to the sun, many people are lacking, without even knowing it, as the symptoms are subtle.
According to reports, it is estimated that about 1 billion people worldwide have low levels of vitamin in their blood.
See the warning signs that show that you have vitamin D deficiency and what foods you can consume to increase it.
Adhesion and weakness
If you are constantly tired, even though you are sleeping enough, the cause may be the lack of vitamin D. This vitamin contributes to the stimulation of energy and the proper functioning of the muscles.
Frequent infections
Vitamin D helps to enhance the immune system. If you often get sick (colds, infections), then your body warns you that you are likely to have vitamin D deficiency.
Joints
Vitamin D helps to absorb calcium and maintain bone health. Its lack can cause joint pains, increasing the possibility of falls and injuries.
Fallen mood
Vitamin D is associated with the regulation of neurotransmitters affecting mood, such as serotonin. According to research, people with low levels of vitamin D often have symptoms of depression or irritability, especially during the winter.
Slow healing of wounds
Slow wound healing can be a sign of low vitamin D. Vitamin plays a key role in tissue growth. If you notice that wounds or cuts take more time to heal, than usual, then you need to check the levels of vitamin in your body.
Hair loss
According to surveys, gout alopecia may be a sign of vitamin D deficiency, leading to dilution and hair loss.
Foods rich in vitamin D
The best way to increase vitamin D levels in your body is your physical body exposure to sunlight, so be sure to take a walk in your neighborhood park daily.
In general, the recommended daily intake of vitamin D is: 600 IU for all people aged 1-70, 400 IU for children under 1 year and 800 IU for adults over 70 years.
There are also some foods that can help you meet your daily needs.
One of the most well -known natural sources of vitamin D is fatty fish. THE salmon, or sardine, the tuna and mackerel They contain a high content of vitamin D.
Another important source is corn oil, which you can get from pharmacies in the form of a supplement. THE yolk Eggs contain a good amount of vitamin D, especially if the hens are free -range, however, to a lesser extent compared to fish.
In addition, some types of mushrooms, exposed to UV radiation (UV), may also contain large amounts of vitamin D.
Finally, some commercial products (eg milk, cereals and juices) are enriched with vitamin D to enhance their nutritional value.