Sharing my general knowledge week 31 : Vitamin D: A Vital Nutrient for Healthc.

_{Hello everyone. I am @tamanna055
From #Bangladesh}

Assalamualaikum friends,

---

hope you are all well by the grace of God. I'm fine too. Today I'm here to participate in a awesome contest in the Steem For Pakistan community organized by respected @sahar78.

---

_{Made by canva}

Vitamin D is a very important element for our body. It keeps our bones strong and helps in the functioning of the immune system. Its importance is essential in our daily life. Vitamin D deficiency is faced with various physical problems. Therefore, it is very important to take the right amount of vitamin D and be aware of its source.

Main source of vitamin D:

Sunlight is the best source of vitamin D. When our skin comes into contact with the ultraviolet-B rays of the sun, it produces vitamin D, so it is very beneficial to take soft sunlight in the morning or afternoon. If the body gets 10 to 30 minutes of sunlight every day, the body can produce sufficient vitamin D. Due to our daily busy schedule, many of us do not get vitamin D from sunlight, especially those who work in offices and stay away from sunlight.

In addition, some special foods play an important role in getting vitamin D through dietary habits. These foods include:

1. Fatty fish: Salmon, sardines and tuna fish are excellent sources of vitamin D.

2. Milk and milk products: Regular consumption of milk or yogurt rich in vitamin D can help to meet this deficiency.

3. Egg yolk: Eating an egg every day can provide the body with some vitamin D.

4. Mushrooms: Especially mushrooms that grow in sunlight are rich in vitamins, which are a good source of vitamin D for the human body.

5. Supplements: Sometimes, when food habits or sunlight do not provide enough vitamin D, we need to take the help of vitamin D supplements.

Daily requirement of vitamin D:

The need for vitamin D in the human body depends on age, gender and other health conditions. Generally, the daily requirement of vitamin D is as follows:

• For children: 400-600 IU (International Units)

• For adults: 600-800 IU (International Units)

• For the elderly (over 70 years): 800-100 IU.

Especially for those who get less sunlight or who have a vitamin D deficiency in their body, the daily requirement may be higher.

Monthly requirement of Vitamin D:

The monthly amount of Vitamin D in the human body is determined based on the daily requirement. The requirement of Vitamin D may vary depending on age, gender and physical condition.

To determine the requirement on a monthly basis, the daily requirement has to be multiplied by 30. In this way, it is possible to find out the monthly requirement.

• Monthly requirement of Vitamin D

• 1 . For children:

400 IU × 30 day = 12, 000 IU

600 IU × 30 day = 18,000 IU

• 2 . For adults:

600 IU × 30 Day = 18, 000 IU

800 IU × 30 Day = 24, 000 IU

• 3 . For the elderly (over 70 years):

800 IU × 30 Day = 24,000 IU
1000 IU × 30 Day = 30,000 IU

• 4 . For pregnant and lactating women:

800 IU × 30 Day = 24,000 IU

However, the need for vitamin D and the correct dosage depend on the individual's physical condition and the doctor's advice. Especially if there is a vitamin D deficiency, proper treatment and supplementation are very important

I have invited my friends to participate in such a beautiful competition : @baizid123, @abubakar01 and @ulfatulrahmah

---

Cc:- @sahar78

---