Vitamin D: Deficiency | Importance | Getting Enough | نقص فيتامين د: أهمية الحصول على ما يكفي

Vitamin D is an essential nutrient that plays a vital role in maintaining overall health.

Some of the benefits of vitamin D include:

Bone health: Vitamin D helps the body absorb calcium, which is necessary for strong bones. A deficiency in vitamin D can lead to conditions such as osteoporosis, which is characterized by weak and brittle bones.

Immune system support: Vitamin D helps support the immune system and may help reduce the risk of certain infections and autoimmune diseases.

Cardiovascular health: Some research suggests that vitamin D may help lower the risk of high blood pressure and other cardiovascular diseases.

Mental health: Low levels of vitamin D have been linked to an increased risk of depression and other mental health conditions. Supplementing with vitamin D may help improve mood and reduce the risk of these conditions.

Cancer prevention: Some studies have suggested that vitamin D may help reduce the risk of certain types of cancer, including breast, prostate, and colon cancer.

It's always a good idea to speak with a healthcare provider before starting any new supplement regimen.

There are several ways to get vitamin D from your diet:

Fatty fish: Some types of fatty fish, such as salmon, mackerel, and sardines, are high in vitamin D.

Cod liver oil: Cod liver oil is an excellent source of vitamin D, but it's important to be mindful of the dosage, as it can also be high in vitamin A, which can be toxic in large amounts.

Mushrooms: Some types of mushrooms, such as shiitake and maitake, contain vitamin D. However, the amount of vitamin D in mushrooms can vary depending on how they were grown.

Egg yolks: Egg yolks are a good source of vitamin D, but it's important to note that the amount of vitamin D in eggs can vary depending on the diet of the chicken that laid the egg.

Fortified foods: Many foods, such as milk, cereal, and orange juice, are fortified with vitamin D. It's important to check the label to determine the amount of vitamin D in fortified foods.

It's also worth noting that the body can synthesize vitamin D from sunlight. Spending time in the sun, especially during the middle of the day, can help boost vitamin D levels.

The recommended daily intake of vitamin D varies depending on several factors, including age, sex, and life stage. Here are the recommended daily intake levels for vitamin D, according to the Institute of Medicine:

Infants aged 0-12 months: 400-1,000 IU/day

Children aged 1-18 years: 600-1,000 IU/day

Adults aged 19-70 years: 600-800 IU/day

Adults aged 71 years and older: 800-1,000 IU/day

Pregnant and lactating women: 600-800 IU/day

It's important to note that these recommendations are for individuals who do not get sufficient exposure to sunlight, as sunlight is a major source of vitamin D. If you spend a lot of time outside in the sun, you may not need to take a vitamin D supplement. However, it's always a good idea to speak with a healthcare provider to determine the best dosage for your specific needs.

Vitamin D deficiency is a common problem, especially in people who have limited exposure to sunlight and those who have conditions that make it difficult to absorb or metabolize the nutrient.

Some of the risk factors for vitamin D deficiency include:

Aging: As people get older, their skin becomes less efficient at synthesizing vitamin D from sunlight.

Limited sun exposure: People who live in areas with little sunlight or who spend most of their time indoors are at increased risk of vitamin D deficiency.

Dark skin: People with darker skin have more melanin, which can reduce the skin's ability to produce vitamin D from sunlight.

Obesity: Excess body fat can interfere with the body's ability to absorb and use vitamin D.

Certain medical conditions: Some medical conditions, such as Crohn's disease, celiac disease, and liver or kidney disorders, can interfere with the body's ability to absorb and use vitamin D.

Vitamin D deficiency can lead to a number of health problems, including weak bones, increased risk of falls and fractures, and an increased risk of certain types of cancer. It's important to speak with a healthcare provider if you think you may be at risk of vitamin D deficiency and to discuss the best treatment options for your needs.

It is important to maintain adequate levels of vitamin D in the body to support good health. If you are concerned about your vitamin D intake, you may want to speak with a healthcare provider or a registered dietitian for guidance on how to ensure you are getting enough of this important nutrient.

Vitamin D: Colon Cancer | The Link | الارتباط بين فيتامين د وسرطان القولون

Nutrient D has been connected to diminishing your danger of colorectal (or colon) malignancy, as indicated by new exploration in  diary Gastroenterology. 

Food varieties high in nutrient D incorporate salmon, cheddar, strengthened dairy items, hamburger liver, and egg yolks. 

While just loading up on these food sources may not be sufficient to prevent the malignancy totally, alternate approaches to bring down your danger incorporate getting ordinary exercise, not smoking, staying away from abundance liquor utilization, eating less prepared meat, and getting screened early. 

With regards to medical advantages, nutrient D is a champion it's been connected to bring down occurrence of sorrow and osteoporosis, most remarkably and presently a review in the diary Gastroenterology recommends diminished danger of colorectal (or colon) disease may be added to the rundown. 

Analysts checked out information from almost 95,000 ladies partaking in the Nurses' Health Study II, a drawn out concentrate on zeroed in on ongoing infection counteraction that gathers data on nourishment and other health factors. Over a 24-year period of time, the individuals who ate food varieties with higher measures of nutrient D had a 50 percent lower hazard of creating colorectal malignancy, especially when they were more youthful. 

"This recommends that nutrient D food varieties might be significant for more youthful individuals as an approach to prevent colorectal disease, in addition to the people who are more seasoned," concentrate on co-creator Kimmie Ng, M.D., overseer of the Young-Onset Colorectal Cancer Center at Dana-Farber Cancer Institute disclosed to Runner's World. This incorporates food sources like salmon, cheddar, strengthened dairy items, hamburger liver, and egg yolks. 

She added that past research has effectively showed solid associations with against malignant growth movement for the nutrient, yet this connection between lower hazard for more youthful individuals all kinds of people is really no joking matter. 

That is on the grounds that colorectal malignant growth rates have been declining in the past years and years more seasoned individuals, as indicated by the Centers for Disease Control and Prevention, and it's accepted that is because of better screening. For example, more current suggestions dropped the age when screening should begin, encouraging individuals to start at age 45. 

Nonetheless, the frequency in these malignant growths for individuals under 40 is flooding, and specialists note that these patients will in general be analyzed at later stages when the tumors are more enthusiastically to treat. It's obscure why this is going on, yet it's a significant issue, said Ng. 

"This unsettling increment has been reported since the mid-1990s, which is the reason we need to discover approaches to get colorectal disease prior, yet additionally see approaches to prevent this malignant growth," she said. 

For instance, the Colorectal Cancer Alliance appraises that colon malignancy could ascend by 90% in individuals under age 35 and rectal disease could move by around 125% in the following 10 years. On the off chance that that occurs, it will end up being the main source of malignancy death in individuals matured 20 to 49. 

Albeit just loading up on cheddar and salmon may not be sufficient to prevent it totally, the new review gives more proof that it merits a shot. 

"In the course of recent years, nutrient D lack has been consistently expanding," said Ng. "In this way, attempting to address that through dietary decisions merits the work." 

Alternate approaches to bring down your danger of colorectal disease, as per the American Cancer Society, incorporate getting customary exercise, not smoking, staying away from overabundance liquor utilization, eating less handled meat, and, as recently referenced, getting screened early.

 

Vitamins: Deficiencies | Symptoms | أعراض نقص الفيتامينات

Symptoms of Vitamin A insufficiency 

Frequent infections, especially in the upper respiratory tract.

Blistering in the mouth.

Night blindness.

Blankness and shelling of the skin.

Vitamin A sources

Cod liver oil painting- rubbish- milk- cream.

Green and various shops similar as spinach- carrots- lettuce- cabbage- tomatoes- beats- peaches- orange juice.

Symptoms of Vitamin B insufficiency

nonstop stress.

incapability to concentrate.

Chapped lips

perceptivity to light.

Constant anxiety.

wakefulness.

Sources of Vitamin B

incentive- liver- meat- yolks, eggs, vegetables- fruits- peanuts- spinach- cabbage- carrots

 

Symptoms of Vitamin C Deficiency

Repeated cold wave.

Bleeding epoxies.

the injuries don’t heal fluently.

Sources of Vitamin C

Liver- spleen, citrus fruits in cornucopia, (bomb juice- orange- tangerine), strawberries- guava- radish- apples- cabbage- parsley- tomatoes.

 

Symptoms of Vitamin D Deficiency

Arthritis.

Back pain.

Hair loss.

Vitamin D sources

Cod liver oil painting- and cream- milk- thralldom - eggs- and in the sun's shafts.

 

Symptoms of Vitamin E Deficiency

Feeling tired at the fewest trouble.

Sluggishly heal injuries.

Vitamin E sources

Lush vegetables similar as lettuce, watercress, parsley, spinach, cottonseed oil painting, soy oil painting, sludge oil painting and wheat seedlings