Vitamin D, also known as the sunshine vitamin, plays an important role in various functions in the body, from maintaining bone health to regulating other nutrients, and is essential for your health and immune system.
Vitamin D deficiency in the body and neglect of its treatment is one of the main reasons for the occurrence of some health complications, including the frequent imposition of osteoporosis, in addition to heart attacks and depression.
And according to the “Liverpool Echo”, often having illnesses or infections can indicate a vitamin D deficiency.
How much vitamin D do I need?
Between late March and the end of September, the body is generally able to produce enough vitamin D from direct sunlight.
From October onwards, experts recommend considering a vitamin D supplement, as the body needs 10 micrograms of the vitamin per day. But of course it depends on where you live and the degree of sun exposure, and you should consult your doctor regarding nutritional supplements.
Food sources of Vitamin D:
Vitamin D can be obtained from some foods such as: oily fish (salmon and sardines), red meat, liver, egg yolk. According to what was published by the British “Express” website.
R.D/A.H
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The ten most important vitamins for a healthy body
Vitamin A”
We owe our ability to look day and night to the action of vitamin A. It also protects the skin of the body from the danger of ultraviolet rays. It controls bone growth. An adult human needs 0.8 to 1 milligram of it daily. The vitamin is found in carrots, chicken meat and veal liver.
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The ten most important vitamins for a healthy body
Biotin
Vitamin Biotin is responsible for metabolic processes, and for the health of the skin, nails and hair. One needs 30 to 60 micrograms of it daily. Its deficiency leads to hair loss, skin infections, lack of appetite, dizziness, and even signs of depression. It is found in egg yolks, peanuts (pistachios) and carrots.
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The ten most important vitamins for a healthy body
B1
Important for making energy, functioning of the nervous system, and building blood. A person needs 0.6 to 1.4 milligrams per day. Its deficiency can lead to hypoglycemia, impaired blood sugar exchange, and confusion in the transmission of nerve signals. It is abundant in soybeans.
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The ten most important vitamins for a healthy body
B6
Sometimes called pyridoxine, it plays an important role in building proteins and exchanging sugar in the blood. And we need between 1 to 1.5 milligrams of it daily to maintain our health. And its deficiency leads to loss of appetite, lack of blood and dermatitis. It is found in abundance in soybeans, sardines and potatoes.
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The ten most important vitamins for a healthy body
B12
Or (cobalamin) is important for blood building, cell division and the nervous system. Children need regarding 2 mcg of it, and adults need regarding 3 mcg. Available in high-fat cheese and herring.
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The ten most important vitamins for a healthy body
bad
The famous vitamin “C” protects cells from harmful particles, and is important for the absorption of iron in the intestine. Responsible for strengthening and building bones and exchanging cholesterol in the blood. We need 100 milligrams a day of it. Its deficiency leads to rapid colds, infections, bleeding in the gums, tooth loss, poor blood flow, arthritis and muscle weakness. And parsley is rich in it.
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The ten most important vitamins for a healthy body
de
The vitamin is responsible for building and strong bones and for the functioning of muscles and nerves. Vitamin D is produced by sunlight falling on the skin. And we need 20 micrograms of it daily. Chicken eggs, salmon and some fish contain a great deal of it.
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The ten most important vitamins for a healthy body
“ي”
Important for the body’s immune system. It captures and destroys harmful objects. It is also important in metabolism and the functioning of the nervous system. We need 12 milligrams a day. Olive oil contains a large amount of it.
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The ten most important vitamins for a healthy body
in order to
In the event of a wound or an operation, the lack of bleeding often occurs due to a deficiency of this vitamin. Daily men need 80 micrograms, women 65 micrograms, and children 10 micrograms per kilogram of body weight. Available in spinach.
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The ten most important vitamins for a healthy body
folic acid
Vitamin Gene. It plays a role in building DNA. In addition to the proliferation of cells in the body, building the nervous system, and building blood. And its deficiency during pregnancy can lead to incomplete nervous system of the fetus. Sunflower, eggs and chicken liver contain large amounts of it.
Author: Abbas Al-Khashali
