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Introduce vitamin D deficiency and foods that help treat vitamin D deficiency

Vitamin D is a completely unique vitamin, and unlike other vitamins, vitamin D works like hormones and is produced by the body from cholesterol, and you can definitely get it from foods like other vitamins, vitamin D maintains bone growth and strength, and sunlight is a rich source of it.


Your body produces it when you spend some time in the sun, which is why it is called the “sun vitamin” and that is what makes it really special. Unfortunately, 40 percent of Americans are not getting enough vitamin D.

15 percent of the world’s population suffers from a deficiency of vitamin D, and this frightening prevalence is due to a number of factors, that most people do not get enough vitamin D in their diet due to unhealthy eating habits, and in addition to that, people spend a lot of time. Indoors at the present time, and when they go outside, they paint their bodies with sunscreen and certainly there is nothing wrong with protecting yourself from skin cancer , but there is a delicate balance when it comes to exposure to the sun, we need it but not a lot of it, and it is preferable to be exposed to The times of the early morning, before sunset and so on, do not form any negative effects on the human body.

Vitamin D is one of the vitamins that are very important for the process of bone metabolism and calcium metabolism inside the body, and the food components that contain vitamin D are generally few in general and most foods such as cheese, milk and dairy products contain calcium and do not necessarily contain an adequate amount of vitamin D. Therefore, doctors advise patients who Suffering from a lack of vitamin D by taking pills that contain vitamin D for that specific amounts, and it is recommended for pregnant women.

The importance of vitamin D in the body?

Maintains healthy bones and muscles, protects against osteoporosis, works to control the level of calcium in the blood and regulates the absorption of calcium and phosphorus, which is also important for the health of teeth and hair, the health of the brain and the nervous system, and also protects against symptoms of depression, vitamin D in itself does not reduce body weight But vitamin D deficiency causes an impediment to the process of descending, and vitamin D also protects against heart attacks and strokes, and it is very important for pregnant women and the fetus, and studies have shown that there is a relationship between delayed pregnancy and miscarriage also in deficiency of this vitamin, and it works to regulate the immune system, and is very important in Control and control the level of sugar in the body.

Recognize the symptoms of vitamin D deficiency

Signs of vitamin D deficiency are very subtle, so you may not notice them until they actually damage your body, so you should pay attention to symptoms that indicate a low level of vitamin D.

You get sick a lot

Vitamin D plays one of the most important roles in your body, which is keeping your immune system strong. If you have enough of this vitamin, your body can effectively fight infections and viruses that make you sick, so if you find yourself feeling constantly sick, you may have a low level of vitamin D. In recent years, there have been many large-scale studies that found a confirmed relationship between vitamin D deficiency and infections in the respiratory system such as bronchitis, pneumonia and colds. Other studies have found that taking vitamin D supplements daily at a dose of 4000 international units while reducing The recommended minimum is 1,000 IU, which greatly reduces the risk of developing a respiratory infection.

You always feel tired

There are many reasons that cause you to feel tired and lack of vitamin D is definitely one of the reasons, if you feel that you are suffering from headache and chronic headache, you should go to the doctor and do some of the necessary blood tests, it is possible that the level of vitamin D in your body is very low. The level of vitamin D in a healthy person is usually not less than 20 ng / ml.

You suffer from chronic back and bone pain

Vitamin D helps your body absorb calcium, and you probably know that calcium is very important for bone health, so pain in your bones as well as in your back may indicate a low level of vitamin D, and in a study of more than 9,000 elderly women suffering from chronic and sometimes disabling back pain Life, researchers discovered that their problem was due to a lack of vitamin D, and a similar study found that people with low levels of vitamin D are twice as likely to suffer from bone pain in their ribs, legs and joints.

Skin problems

One of the many consequences of a weakened immune system is that skin cells may start to produce more oils.

Naturally, this can lead to clogging of pores, acne and psoriasis, which is another skin problem that can result from a lack of vitamin D in your body, which is a thick layer of dry skin cells that cover some parts of the body, and in many cases the condition of people who suffer improves. One of them is as soon as the level of Vitamin D rises in their bodies.

Problems with excess weight

You can add the problem of excess weight to the signs of vitamin D deficiency and that your body needs it, studies have shown that people whose body contains enough vitamin D lose weight more easily, and of course, those who are deficient in it do not find it more difficult to get rid of extra weight. Not only is it easier for them to acquire it as well, because vitamin D acts as a hormone that affects other hormones, including the hormones responsible for storing fats in the body.

Your wounds heal very slowly

Vitamin D promotes the production of special compounds important for the wound healing process, and these compounds are primarily responsible for the formation of new skin.Vitamin D also plays a vital role in fighting infection and controlling inflammation, both of which are also necessary for proper healing, and in a 2012 study of vitamin D and skin repair. Patients with a leg ulcer notice a 28 percent reduction in ulcer size after taking vitamin D supplement therapy.

Suffering from hair loss

If you think that the cause of hair loss is due to stress or genetics only, then you are about to discover new information, because the cause of severe hair loss may be vitamin D deficiency, especially in women and children, as research has shown.


Suffer from depression

There are many different factors behind depression, but vitamin D deficiency cannot be excluded in this case, especially in the elderly, and in fact 65 percent of studies on this topic found a relationship between depression and low vitamin D levels, and in most cases taking vitamin D supplements helped Improving the condition, especially when depression is seasonal.

You suffer from muscle pain

It may be difficult to determine the causes of muscle pain, but again vitamin D deficiency may be one of them. In 2014, researchers at the Bern University Hospital in Bern, Switzerland found that 71 percent of people who suffer from chronic muscle pain have a vitamin D deficiency. The reason is Vitamin D receptors are present in nerve cells that feel pain, mainly the less vitamin D in the body, the more pain a person feels, and that high doses of vitamin D supplements will likely reduce the different types of pain experienced by people with vitamin D deficiency. In a 2015 study, which included 120 children with growing pains and vitamin D deficiency, researchers observed a 60 percent reduction in pain intensity after participants consumed just one dose of this vitamin.

Who is most at risk of developing a vitamin D deficiency?

The most vulnerable group are people aged 55 and over, office workers who spend most of their time indoors, dark-skinned people, those with inflammatory bowel disease, people who exclude fish or dairy products from their diet, people with a high percentage of fats in their bodies, from They live far from the equator and don’t get enough sunshine year-round, those who overuse sunscreen.

Why is vitamin D so important?

If you suffer from a vitamin D deficiency without realizing it, or perhaps you are aware of it but you are not interested in treating the situation, it will develop and may lead to some serious problems including osteomalacia in children, bone deformity in adults, and various types of cancer such as prostate, breast and colon. , Cardiovascular disease, autoimmune diseases, neuromuscular disorders, diabetes, chronic pain, osteoporosis, so if you suffer from low levels of vitamin D, go to the doctor and undergo tests as soon as possible, so you should take the matter on seriously.

Treating vitamin D deficiency

Foods rich in vitamin D.

In addition to exposure to adequate sunlight and taking vitamin D supplements, you can also get it from the following products rich in vitamin D, and a person needs about 400 international units of vitamin D per day, and there are many foods that contain it, the most important of which are:

Oily fish

Like salmon as well as herring and sardines, cod liver oil contains 450 international units of vitamin D in just one teaspoon, canned tuna not only provide you with vitamin D but it will also provide you with vitamin k and niacin, oysters are low in calories and rich in nutrients including Vitamin D, shrimp contains vitamin D and beneficial omega-3 fatty acids.


 Mushrooms make vitamin D when the skin is exposed to ultraviolet rays, and mushrooms are one of the few foods that contain vitamin D and are distinguished by their delicious taste and great benefits that it provides and is used to reduce high blood pressure.

Dairy products

Dairy products are always useful, such as cow’s milk, which is a very important source of vitamin D. And almost every one cup of it contains 120 international units of the vitamin that the body needs at least a day to 400 international units, while goat milk contains about 30 percent of the body’s needs, provided that The two types are non-fat, as vitamin D dissolves in fat, and when fat is removed from the milk, its level in it reduces significantly, as well as powdered milk fortified.


Rich in Vitamin D as it helps absorb high amounts of calcium present in it, thus improving bone health.


A large whole egg contains 40 international units, which is equivalent to 11 percent of the daily need of vitamin D, and this percentage is concentrated in the yolk, in addition to its richness in protein and iron.

Cooked liver

Calf liver is one of the best types of livers that are rich in vitamin D. However, ewe liver is very useful for proper bone growth, in addition to poultry liver.

It is strictly forbidden to take vitamin D supplements until after consulting the doctor and determining whether you need to take vitamin D or not, and determining the appropriate dose, because vitamin D is a fat-soluble vitamin, and therefore the body will store the excess doses, which leads to toxicity.


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