What is vitamin D

 vitamin D


What is vitamin D

What is vitamin D

What is vitamin D: although it is called a vitamin, in the strict sense it is not an essential nutritional vitamin, as we can gain it from sunlight, so it is called vitamin sunlight, where it can be produced by converting cholesterol into vitamin D when exposed to enough sunlight and is assumed to be exposed to a person between 10  – 15 minutes three times a week to take the need of it while dark-skinned people need a longer duration and this property is when all mammals and is produced in sufficient quantities and suitable for our bodies, it is considered a group of cystoid, a group soluble in fat and is also considered an organic chemical compound (or a group of related compounds ) and from a scientific point of view can be called vitamin and when the body of the organism is unable to manufacture it in an appropriate amount so it must be obtained from the diet. This vitamin is also unique as we can take it in the form of إocalciferol (vitamin D2 ) or cholecalciferol (vitamin D3), a vitamin necessary for the body and required for the proper absorption of calcium, which plays an important role in the growth of teeth and bone hardness and growth, any deficiency in vitamin D leads to a lack of calcium and thus weakness and softness in the bones as well as to reduce the severity of inflammation and the proper functioning of immunity and control of neuromuscular performance as well as in the growth of cells.

How it was discovered

Vitamin D was discovered in an attempt to detect a nutrient that was absent in some diseases such as rickets or osteomalacia.

Where is vitamin D

There are many foods that we can take vitamin D by eating which are natural sources of vitamin D so let's get to know together with the foods of vitamin D which can provide us with natural vitamin D :                    

Fish: there are many different types of fish that contain a high percentage of vitamin D, as the amount in uncooked fish is higher than that of cooked fish, where uncooked fish is eaten in the form of sushi and these types are as follows :

Tuna of all kinds as it contains large amounts of vitamin D keeps the skin moist and protects the skin significantly from solar burns and skin cancer.

Salmon is one of the most important fatty sources, especially those rare, as it strengthens memory and improves the work of the brain, as it protects against depression, and protects the nervous system.

Smoked fish or herring.

Raw and canned mackerel.

Canned sardines as it increases bone strength and strengthens the heart and blood vessels.

Oysters: it is a great source of many vitamins, including vitamin D and many other minerals and it also contains a large amount of cholesterol so we advise people who are prone to heart disease and strokes to eat them in moderation

Red or Black Caviar.

These species differ by the percentage of vitamin D content.

Cod liver oil: contains high amounts of vitamin D which improves the functioning of the heart and blood vessels and prevents high cholesterol and has been used as a dietary supplement for many years.

Soy: soy and its products such as soy milk and tofu contain vitamin D and calcium, and of course, the proportion found in these products varies.

Fruits containing vitamin D: when you eat lemon and orange juices, you get vitamin D in a good amount in addition to the natural fruit cocktail that contains red fruit.

Eggs: the vitamin D contained in the yolk regulates the work of the heart and nervous system and it also helps the growth of hair and nails as well and we can take a good amount of it from fried eggs.

Mushrooms: mushrooms are rich in high nutritional benefits as a source of vitamin D, especially mushrooms that resist high blood pressure and is a good source for people suffering from vitamin D deficiency as it contains good amounts of this vitamin because it is exposed to ultraviolet rays responsible for enhancing its amount in mushrooms.

Milk and its derivatives: as it is rich in calcium and vitamin D, which fights the signs of aging, cheese is important to strengthen bones and protect us from osteoporosis by absorbing calcium, and to increase the proportion of vitamin D, chocolate can be added to milk with a whisk.

Cooked liver: as it is rich in vitamin D, it works to strengthen hair and skin as well as helps in the growth of bones properly, especially the liver of ewes.

Plant foods such as vegetables and fruits can be used to treat vitamin D deficiency with herbs.

A daily dose of vitamin D: The Daily Dose of vitamin D depends on the age and health status of the person and estimates the dose of vitamin D that an individual can take daily in the international unit. The normal range of normal vitamin D in the blood test is as follows :

Children under one year of age need 400 IU of vitamin D equivalent to 10 micrograms of it.

The minimum requirement for people aged 1-70 years is 600 IU of vitamin D, which is equivalent to 15 mcg of the vitamin.

People over 70 years of age need 800 IU of vitamin D equivalent to 20 mcg.

To avoid vitamin D poisoning, the intake by people should not exceed the maximum daily dose, attention should be paid not to consume children under the age of 1500 IU, while children between the ages of one year to 8 years should not consume more than 3000 IU, while the rest of the ages should not exceed their daily consumption of 4000 IU.

These are normal rates to avoid being poisoned.

The main symptoms of vitamin D poisoning are :

Fatigue, fatigue, and mental confusion as well as decreased appetite accompanied by a decrease in weight and the formation of kidney stones in addition to vomiting, dizziness, urination constantly, severe constipation, and heart rhythm disturbance.

Vitamin D ratio: as for the percentage of vitamin D in the body, its level should not be less than 30 ng / L or 75 nmol / L.

Symptoms of vitamin D deficiency

Symptoms of vitamin D deficiency: a Frequently Asked Question (How do I know I have vitamin D deficiency?)  It is worth mentioning that this disease, despite its importance, and its deficiency, in the beginning, does not cause the appearance of symptoms until it reaches the stage of osteomalacia, when the symptoms begin to appear such as bone and muscle pain, fractures, colds with a sore throat and the length of the injury, in addition to mood swings all may be indicators of a deficiency of this vitamin, but as we mentioned that there are symptoms caused by its deficiency as the disease progresses, let us know about them.

 Vitamin D deficiency causes the following symptoms :

  • Fatigue and severe pain in the bone system in a specific area or throughout the body.
  • Severe fatigue and chronic fatigue from the slightest physical exertion.
  • Constant stress and anxiety at night.
  • Drowsiness a lot during the day.
  • Osteoporosis leads to fractures in the body, especially in older adults.
  • Feeling of general weakness, inability to control the movement of the joints, or exposure to inflammation in addition to multiple sclerosis, which are diseases caused by an autoimmune disease.
  • Weakness and pain in the muscular system.

Symptoms of vitamin D deficiency in women: vitamin D is one of the most important vitamins that protect the human body, especially women from many diseases, and women are usually exposed to vitamin D deficiency disease significantly, a disease that develops slowly so its symptoms are delayed by the appearance, you must recognize the signs of vitamin D deficiency in order not to develop :

  • Its deficiency can lead to breast cancer.
  • It leads to the development of diabetes.
  • An imbalance in weight and general fatigue in the body.
  • The body is unable to convert the acquired metabolic substances (metabolites ) into the elements it needs.
  • Deformation of the pelvic bones occurs which causes difficulty at birth as well as pain in the bones of the lower back, wrist, and feet.
  • It may cause heart disease and frequent strokes.
  • Inflammation of the paranasal sinuses.
  • It causes thyroid dysfunction which increases the secretion of thyroid hormone which works through vitamin D to regulate the level of calcium in the body.
  • Feeling anxious and unable to sleep is associated with mood swings and crying for no reason and may lead to severe deficiency depression.

Symptoms of vitamin D deficiency in infants: this condition is called rickets or castor and its symptoms appear clinically after several months of vitamin D deficiency as the appearance of bone changes in infants and may develop castor disease if the nursing mother has osteomalacia within a maximum of two months, but it appears explicit at the end of the first year and during the second :

Cranial tapestry occurs as a result of thinning of the outer plate of the skull and can be detected by pressing hard on the bone of the back wall or occipital as it appears to the Examiner as if pressing on a ping-pong ball.

In some cases, the size of the area of the biopsy rosary is also visible, not only felt.

Thickening of the wrists and ankles with increased sweating, especially the head area, and usually the central parietal and frontal parts of the bones can thicken.

The softness of the cranial bones leads to a flattening or permanent asymmetry of the skull where the anterior Fontanel is wider than normal and its closure is delayed beyond the second year of life.

It may cause deformation of the so-called Dove chest, which is the protrusion of the sternum with the adjacent cartilage forward.

Permanent teeth are affected and begin to wear out where enamel lesions and severe necrosis occur.

Growth retardation in children, sitting or walking delay, or both, is associated with pelvic deformity when the epiphyseal event continues, epiphyseal hypertrophy in the wrists and ankles becomes more pronounced, and the curvature of the femur, tibia, and fibula leads to the vulva or spirit in the knees, as well as peer spina bifida fractures occur in large bones.

Deformities in the spine, pelvis, and lower extremities lead to short stature and spinal dwarfism, and looseness in the ligaments also helps to develop deformities such as knee arthrosis, knee overstrain, and kyphosis and scoliosis, and weakness of the ankles.

When we know how important vitamin D is to children and how dangerous vitamin D deficiency is, then we must pay close attention to our children's food and be careful to avoid developing this disease.

Symptoms of acute vitamin D deficiency :

The importance of vitamin D, known as vitamin Sun, is the role in which the formation of bones and increases their density, as well as in maintaining the rate of minerals in the blood, it maintains the amount of calcium and phosphorus to remain within normal rates, as it increases their absorption in the small intestine and liver and limits the growth of cancer Infectious as well as autoimmune disease the main symptom of acute vitamin D deficiency in addition to the above symptoms :

Low heart rate.

Increased chance of diabetes, stress, tuberculosis, colon and breast cancers, as well as mental illnesses such as depression and schizophrenia.


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