What are the food sources of vitamin D?
What are the food sources of vitamin D?
What are the food sources of vitamin D?
There are very few foods that contain vitamin D. Fatty fish such as salmon and tuna are among the best food sources of vitamin D. Also, this vitamin is present in small amounts in cow's liver, cheese and egg yolk. Mushrooms also contain some vitamin D. Also, vitamin D is added to some food products such as ready-made breakfast cereals, plant milks such as soy milk, etc., and that food is enriched with vitamin D.
What are the effects of vitamin D deficiency in the body?
Symptoms of vitamin D deficiency
In general, if vitamin D is reduced in the body, the following symptoms appear in the body:
-
muscle weakness
-
Muscle pain in children
-
Chronic fatigue
-
bone pain
-
muscle weakness
-
Muscle pain and cramps
-
Mood changes such as depression in adults*
The role of vitamin D in treating and improving depression
Complications of vitamin D deficiency in the long term
rickets
If vitamin D is not available to the body enough, it causes rickets or soft bones in children in the long run. In adults, vitamin D deficiency can lead to osteomalasmia* (similar to childhood rickets), bone pain, and muscle weakness.
*For more information about osteomalacia disease, do not miss the following article*
Osteomalacia in adults
Osteoporosis
Over time and with increasing age, people, especially women, are exposed to osteoporosis. In this case, the bones become fragile, so that there is a possibility of breaking even in simple falls. And this situation is one of the side effects of not getting enough vitamin D and calcium in the long term. Supplementation with vitamin D3 (700 to 800 IU per day) and calcium (500 to 1200 mg per day) has been shown to reduce the risk of bone loss and fracture in people aged 62 to 85 years.
It has also been found in some studies that vitamin D can have a protective effect against colon and even breast and prostate cancer. However, it is still too early to consider vitamin D deficiency as a risk factor for increased cancer risk.
Other diseases
The relationship between vitamin D and some diseases and disorders, including diabetes, hypertension, and autoimmune diseases such as MS, has been studied before.
Send Opinion
مقالات مرتبط
دیگر مقالات
