ACHIEVEMENT 4 BY @emmytexfrankline TASK: APPLYING MARKDOWNS

Greettings to steemians, I'm happy to make my Achievement 4 post today and I will be applying some of the knowledge have gotten about markdown in a short write up on ....Some of the Markdown I will be using includes Headline, Justify Text, Align Text into cells, Tables, quotes and subscript

WHAT IS MARKDOWN?
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Markdowns are signs we applied in our works to beautify our work, it also helps a reader when reading.

How do we get vitamin D?

Our body creates vitamin D from direct sunlight on our skin when we're outdoors. From about late March/early April to the end of September, most people should be able to get all the vitamin D we need from sunlight.

Source
We also get some vitamin D from a small number of foods, including oily fish such as salmon, mackerel, herring and sardines, as well as red meat and eggs.

Source

Vitamin D is also added to all infant formula milk, as well as some breakfast cereals, fat spreads and non-dairy milk alternatives.

The amounts added to these products can vary and may only be added in small amounts. Manufacturers must add vitamin D to infant formula milk by law.

Another source of vitamin D is dietary supplements.

People with dark skin, such as those of African, African-Caribbean or south Asian origin, will need to spend longer in the sun to produce the same amount of vitamin D as someone with lighter skin.

Your body can't make vitamin D if you're sitting indoors by a sunny window because ultraviolet B (UVB) rays (the ones your body needs to make vitamin D) can't get through the glass.

The longer you stay in the sun, especially for prolonged periods without sun protection, the greater your risk of skin cancer.

If you plan to be out in the sun for long, cover up with suitable clothing, wrap-around sunglasses, seeking shade and applying at least SPF15 sunscreen.

The best way to get more calcium is from your diet. You probably already know that dairy products -- such as milk, cheese, and yogurt -- provide calcium. Other foods that are high in calcium include:

Spinach
Kale
Okra
Collards
Soybeans
White beans
Some fish, like sardines, salmon, perch, and rainbow trout.

Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal
Foods that provide vitamin D include:

Fatty fish, like tuna, mackerel, and salmon
Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
Beef liver
Cheese
Egg yolks

Vitamin D is one of many vitamins our bodies need to stay healthy. This vitamin has many functions, including:

Keeping bones strong: Having healthy bones protects you from various conditions, including rickets. Rickets is a disorder that causes children to have bones that are weak and soft. It is caused by a lack of vitamin D in the body. You need vitamin D so that calcium and phosphorus can be used to build bones. In adults, having soft bones is a condition called osteomalacia.
Absorbing calcium: Vitamin D, along with calcium, helps build bones and keep bones strong and healthy. Weak bones can lead to osteoporosis, the loss of bone density, which can lead to fractures. Vitamin D, once either taken orally or from sunshine exposure is then converted to an active form of the vitamin. It is that active form that promotes optimal absorption of calcium from your diet.
Working with parathyroid glands: The parathyroid glands work minute to minute to balance the calcium in the blood by communicating with the kidneys, gut and skeleton. When there is sufficient calcium in the diet and sufficient active Vitamin D, dietary calcium is absorbed and put to good use throughout the body. If calcium intake is insufficient, or vitamin D is low, the parathyroid glands will ‘borrow’ calcium from the skeleton in order to keep the blood calcium in the normal range.

What are the health effects of vitamin D deficiency?

Getting enough vitamin D may also play a role in helping to keep you healthy by protecting against the following conditions and possibly helping to treat them. These conditions can include:

Heart disease and high blood pressure.
Diabetes.
Infections and immune system disorders.
Falls in older people.
Some types of cancer, such as colon, prostate and breast cancers.
Multiple sclerosis.

Conclusion
Thank you so much for going through my work. So I will try my best to adhere to the rules and guidelines covering steemit communities.Thanks for the privilege. I'm @emmytexfrankline