The importance of vitamin D for human health !!!

Vitamin D increases our body's ability to absorb calcium. The good news is that we have a lot of natural sources of vitamin D. There are some foods that contain vitamin D, but alternatively the sun's rays are an important source of vitamin D for us.

Vitamin D strengthens teeth, bones and muscles. It is an important fat-soluble vitamin that is essential for maintaining serum calcium in our body. It plays an important role in the function of cells and nerves and in the formation of bones, as well as in the immune response. Vitamin D is also important in preventing osteoporosis, cancer, depression, diabetes and obesity.

Vitamin D deficiency leads to nervous weakness and fatigue. According to a study, people who complained more of fatigue were found to be deficient in vitamin D, but when they were given vitamin D for five weeks, their fatigue decreased. Similarly, vitamin D improves the immune system of cancer patients and plays an important role in eliminating bacteria.

University of Auckland professor EN Reid says getting sick lowers vitamin D levels. Probably a factor as to why they're doing so poorly is because they spend so little time in the sun. This leads to the hypothesis that vitamin D deficiency causes disease, but there is no evidence of this.

Research has also shown that high doses of vitamin D can reduce the risk of bowel cancer. In addition, vitamin D controls the amount of calcium, as well as slows down the production of dangerous cells. Research has also shown that vitamin D improves our mental health, meaning it plays a role in everything from depression to schizophrenia, but this role has not yet been elucidated.
However, some evidence suggests that vitamin D may be related to the serotonin, a hormone associated with our behavior, and the melatonin, a sleep hormone. Deficiency of both of these hormones makes us depressed, but it is not necessary that depression is due to vitamin D deficiency.

You only need to sit in the sun for 5 to 15 minutes 2 to 3 times a week to get vitamin D, but don't forget to apply sunscreen to protect your skin from the sun's rays. The best time to sit in the sun is in the morning or evening. In addition, eating foods rich in vitamin D listed below can make up for the lack of vitamin D in your body.

Fish

The importance of vitamin D for human health
Salmon is a great source of protein, omega 3 fatty acids and vitamin D. You can eat salmon in curry, fried or fried in a pan. It is also available in canned packaging in the market. You should choose light tuna as it contains less mercury. In addition, cooked rainbow trout provides more than 100% of the vitamin D your body needs daily. It is rich in a variety of vitamins, minerals and proteins.
Sardines are also one of the seafood, providing a lot of protein, essential vitamins, minerals and omega-3s. Because sardines eat plankton (floating plants, etc.), they do not contain the toxic substances found in some fish. They are a good source of vitamin D and protein. Sardines can also be purchased canned or fresh.

Mushroom

The importance of vitamin D for human health
Mushrooms are a delicious source of vitamin D, which also provides a variety of B vitamins and potassium. Vitamin D levels vary with each type of mushroom. You can also buy mushrooms that are exposed to ultraviolet light, which increases their vitamin D levels.

Egg-yolk

The importance of vitamin D for human health
We should always eat whole eggs because vitamin D is found only in egg yolks. Eggs also contain all the essential amino acids the body needs and are a great source of healthy fats.

Cheese

The importance of vitamin D for human health
Cheese is a great source of vitamin D for you, along with calcium and vitamin K. These ingredients work together to keep your bones strong. It is easy to cut cheese and sprinkle it on salad or put it in vegetable curry and put it on bread and eat it. If possible, try to buy organic, raw cheese.

Health and Fitness @najlaferreira