Vitamin D deficiency linked to many chronic and life threatening diseases, like cancer, heart disease, diabetes, multiple sclerosis, and memory loss. Your body’s need  vitamin D. Below 9 Source of Vitamin D:

Sun

About 80 percent of the vitamin D we need comes from the sun. The recommended time for sunbathing is at 6:00 a.m. to 9:00 throughout the body for 10 minutes. To prevent the risk of skin cancer, avoid exposure to sunlight at 09.00 – 15.00.

Fish oil

Post fish oil supplements a bad taste. However, currently available in the market a variety of fish oil supplements that make it more comfortable on the tongue. Other than fish oil supplements rich in omega-3 turned out to also contain vitamin D which is quite high.

Salmon

This includes fish rich in omega-3. Available in the form of frozen fish, fresh or canned.Salmon contain vitamin D were four times more than agricultural products.

Tuna

Tuna is a type of sea fish which is also rich in vitamin D, but also high in protein and omega-3.

Milk

Cow’s milk, whether it is a full-fat or skim, naturally contain vitamin D and is also fortified with other essential nutrients. One glass of milk contains about 100 IU of vitamin D.

Cereals

Most products are ready to eat cereals on the market are fortified with vitamin D.Combine your cereal with milk rich in vitamin D as part of a healthy menu every day.

Eggs

With content of about 21 IU of vitamin D in egg yolks and pure proteins in the whites, eggs are a nutritious food that must be consumed.

Mushrooms

According to a study published in the Journal of the Federation of American Societies for Experimental Biology, white button mushrooms exposed to ultraviolet B rays for several hours to contain vitamin D is about 400 percent higher.

Shrimp

Shrimp is a source of omega-3 is high in protein but low in fat and calories. Shrimp served in a 85 g dose contains 129 IU of vitamin D.

Sunshine is one of vitamin D resouce

Vitamins are complex compounds of a substance that is needed by our bodies. The function of vitamins to help the setting or the activities of the body. Without vitamin humans, animals and other living creatures will not be able to perform activities of living and lack of vitamins can lead to increase the odds of disease in our bodies. There are several kinds of vitamin, one of which is vitamin D.

Vitamin D, calciferol, is a fat-soluble vitamin that helps the body absorb calcium. Fat-soluble vitamins are stored in the body’s fatty tissue.  Vitamin D exists in several forms, each with a different activity. Some forms are relatively inactive in the body, and have limited ability to function as a vitamin. The liver and kidney help convert vitamin D to its active hormone form.

Benefits of vitamin D

The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. It promotes bone mineralization in concert with a number of other vitamins, minerals, and hormones.

In addition to bone health, vitamin D is proven to help maintain the immune system and reduce the risk of high blood diseases. In addition to bone health, vitamin D is proven to help maintain the immune system and reduce the risk of high blood diseases. The results are listed in the American Journal of Hypertension showed that those who had vitamin D levels in the body that turned out to have higher blood pressure lower. In pregnant women vitamin D has an extra benefit. a study done by an expert on German gynecologist suggested that vitamin D in pregnant women is useful as an antibody against a particular disease such as diabetes and thyroid. This benefits not only felt by pregnant women but also will be felt by the baby in the womb at birth later.

Vitamin D side effects

Vitamin D deficiency can lead to osteoporosis in adults or rickets in children. Too much vitamin D can make the intestines absorb too much calcium. This may cause high levels of calcium in the blood. High blood calcium can lead to calcium deposits in soft tissues such as the heart and lungs. This can reduce their ability to function. Kidney stones,  omiting, and muscle weakness may also occur if you have too much vitamin D. In addition, the American Journal of Clinical Nutrition states that those who had vitamin D levels in the body that actually has a higher level,  has the highest risk of breast cancer, uterine,and prostate.

Vitamin D deficiency symptoms.

Symptoms of vitamin D deficiency is the occurrence of blood clots in the legs such as swelling, heat or pain in the leg. This is due to disruption of the blood circulation of the lower body to the heart. Symptoms of vitamin D deficiency can also be seen from the bones become fragile and weak, convulsions, muscle twitching, blurred vision, insomnia, diarrhea and heartburn in the throat that lasted many times.

Vitamin d source :

Like most vitamins, vitamin D may be obtained in the recommended amount with a well-balanced diet, including some enriched or fortified foods such as cheese, butter, margarine, fortified milk, fish, and fortified creals. In addition, the body manufactures vitamin D when exposed to sunshine, and it is recommended people get 10 to 15 minutes of sunshine 3 times a week. You also can consuming supplements containing vitamin D for adequate vitamin D you need, you just have to make sure that you take the dose as your doctor ordered, because too much vitamin D intake can also cause heart beating faster than usual.