Food that contains Vitamin D

There is great importance to food in our daily system because it provides us with many important nutrients that the body needs, and here are some important foods that provide you with a good supply of vitamin D in the following article.

Benefits of Vitamin D

It is important to know the benefits of vitamin D for the body because it is considered one of the most important vitamins that are involved in a number of vital processes and help maintain the functions of more than one system in the body, including respiratory and immune, and maintains the levels of minerals in the body, including phosphorus and calcium.

Here are the most important benefits of vitamin D for the body, including the following:

• Strengthen the immune system and reduce colds.
• Build strong, healthy bones and muscles.
• Reducing cardiovascular disease.
• Reducing the risk of premature birth for pregnant women.
• Reducing chances of bowel disorders.
• Get a balanced mood and avoid stress and anxiety.
• Wound healing speed.
• Strengthening teeth and gums.

Benefits of vitamin D for children

Vitamin D is of great importance to children from the early days and can increase bone strength because it helps absorb calcium and phosphorus, which are the most important elements in the formation of healthy bones, and also helps the child to have strong teeth and keep the legs without curvature.

Vitamin D affects memory and concentration and maintains the child’s mental abilities. Therefore, it is important for the mother to take care of her child’s nutrition and to ensure the provision of foods and supplements that help the child’s body to obtain the percentage of vitamin D it needs in case of deficiency.

What is the normal level of vitamin D in the body?

There is more than one study conducted by international scientific institutions to determine the normal percentage of vitamin D in the blood, which helps the body maintain its muscle and bone mass and contributes to combating diseases by strengthening and strengthening the person’s immune system.

The recognized normal percentages of vitamin D in the body range from 30 to 60 ng/milliliter, and the stage of vitamin D deficiency begins in the body if its percentage was less than 20 nanograms/milliliter, and sometimes vitamin D deficiency occurs and its symptoms do not appear on the body.

Food that contains Vitamin D

The diet and the foods that a person eats have an essential role in obtaining a healthy body that is resistant to diseases, and to obtain important nutrients such as vitamin D, you must know the foods that contain it and increase your intake, especially in the morning periods, to allow benefiting from it better.

Where is vitamin D found in food?

Here are the types of food that contain vitamin D:

• Fatty fish, including salmon, sardines, and tuna.
• White mushroom.
• Red meat contains healthy fats.
• yolk.
• beef liver.
• Types of oil such as cod liver oil and cod liver oil.
• fortified cereals
• Soy milk.
• milk products.
• orange juice.

Other sources of vitamin D

A person can get vitamin D from sources other than food, including the following:

Vitamin D supplementation

Sometimes a person is not able to eat foods that contain vitamin D, so it is possible to take advantage of nutritional supplements that contain vitamin D and give an effective effect that benefits the body, especially if the person suffers from a deficiency in vitamin D.

Some people especially need vitamin D supplements, including people with dark skin because the skin does not absorb vitamin D naturally, and people who do not have strong sun, especially in winter periods, or who live at home or work for long periods without exposure to the sun.

There are two types of vitamin D available in nutritional supplements that a person can benefit from, namely vitamin D2 and D3. It is worth noting that vitamin D3 in particular has a stronger effect on the body and helps in raising the levels of the vitamin entering the body.

Sun exposure

The sun’s rays and their interaction with the layers of the skin provide the body with the vitamin D it needs, and about 90% of the vitamin D in the body is produced and synthesized through the skin, so a person needs to increase the time he is exposed to sunlight that leads to getting enough of vitamin D and avoid deficiency or deficiency in the body.

What drinks increase vitamin D?

There is also vitamin D in drinks, as in foods, and this affects the body and increases the vitamin D present in it. In addition to mushrooms, salmon, and other foods rich in vitamin D, we offer you some drinks that contain vitamin D and benefit the body:

• Orange juice.
• Cow’s milk.
• Soy milk.
• Yogurt and dairy products.

How do I raise vitamin D without treatment?

There is serious harm that threatens the body when it is exposed to vitamin D deficiency, and a person can maintain or reduce the body’s need for vitamin D through several methods, including pharmacological and non-pharmacological, and we explain in the following how to raise vitamin D in the body without treatment:

• Take care of sun exposure

The sun’s rays are considered one of the important sources that provide the body with the bulk of vitamin D, and therefore a person feels an improvement in his health condition when he is exposed to a deficiency, and benefits more from the sun’s rays, the area of ​​the skin exposed to it must be increased without sunscreen, especially in the midday times.

• Exercising regularly

Sports and physical activity in general help maintain high levels of vitamin D, and activities that can be practiced are walking, jogging, or cycling.

• Use of ultraviolet lamps

Some lamps simulate the ultraviolet rays that a person is exposed to from sunlight, and it is recommended that those who are unable to obtain sufficient sunlight use them.

• Following a diet that includes Vitamin D

Organizing food and creating a balanced eating system that includes important nutrients for the body and adding food and foods that contain vitamin D is one of the basic steps to treat vitamin D deficiency or poverty in the body because it fills the need and raises the level of the vitamin in the body.

Common questions about Vitamin D

Does drinking tea affect vitamin D?

Tea contains caffeine, which is considered one of the substances that affect the body’s ability to absorb and benefit from several important elements, including vitamin D, which is beneficial to the human body. Therefore, it is recommended that a person with a vitamin D deficiency consume less caffeine or consume it after at least half an hour. from taking vitamin D drugs.

Do bananas contain vitamin D?

Bananas do not contain vitamin D, but it is one of the important fruits that provide the body with more than one important nutrient, including vitamins, protein, fiber, and others, so it is good to add it to a person’s diet to benefit from its important elements.

Do eggs contain vitamin D?

Certainly, eggs contain vitamin D, specifically the egg yolk, which contains about 2 micrograms of vitamin D. It is one of the elements that are useful in supplying the body with the vitamin it needs, and it is good for a person to take care of adding it to his daily diet.

Do oranges contain vitamin D?

Orange is one of the fruits rich in important vitamins and minerals, including vitamin C and vitamin D. A cup of orange juice can provide a person with about 142 international units of vitamin D and provide the body with what it needs of this essential element in a number of vital processes.

Does lemon juice contain vitamin D?

Lemon does not contain vitamin D, but it provides the body with a good nutritional value, as it provides humans with vitamin A, vitamin C, and other vitamins and minerals that play an essential role in enhancing immunity and keeping the skin supple.

Do apples contain vitamin D?

Apples do not contain vitamin D, but the most important vitamin in apples is vitamin C, and it can provide the body with more than 9% of its daily need for vitamin C, and it also includes a large amount of healthy fiber that the body needs.