Vitamins D and it Benefits 
Hi guys today I'm going to talk about vitamin D I'm going to share few foods which are rich in vitamin D vitamin D is an extremely important vitamin and it's deficiency is very common nowadays it is mostly observed in young women infants elderly and people who have dark skin older individuals and dark-skinned people produce less vitamin D in the skin vitamin D is made naturally in her body when a skin is directly exposed to Sun hence this vitamin is also known as sunshine vitamin Nikola star in our skin gets converted to vitamin D.
Vitamins D and it Benefits


 kin exposed to sunlight 
and for this you need to keep your skin exposed to sunlight remember applying sunscreen or wearing clothes like jacket and standing under the Sun will not do the job it can work when your skin is exposed to UV rays from sunlight any excess vitamin D is stored in your body fat for later use also for your knowledge although vitamin D is so important for optimal health 42% Of Americans and more than 80% of people with black skin art efficient if you have access to strong Sun all year then occasional sun exposure may be enough to fulfill your vitamin D requirements however if you live far north or south of the Equator then your vitamin D levels may fluctuate depending on the season the levels may go down during the winter months due to lack of sufficient sunlight now there are two forms of vitamin D in the diet vitamin D 2 which Is also known as algo Calcifer all which is found in some mushrooms and the other one is vitamin d3 which is also known as calciferous found in only fish fish liver oil and egg yolks now d3 is a more powerful of the two types and raises blood levels of vitamin D almost twice as much as d2 also this vitamin is not found naturally in many commonly consumed foods especially vegetarian ones nowadays some foods like milk and juices have vitamin D added to Them before we know the foods rich in vitamin D.

vitamin D deficiency
 I'm sharing the symptoms of vitamin D deficiency if you get sick or infected often excessive fatigue and darkness bone and back pain muscle pain hair loss and most importantly weight gain and obesity among women as your fat cells get bigger if you're having difficulty losing weight even after following a waitress plan or if you think you're gaining unnecessarily you may want to Consider getting your vitamin D levels checked because vitamin D is connected to obesity and difficulty in losing weight to come back these issues I'm sharing top force which can help you take your vitamin D deficiency apart from this also include a vitamin D supplement the daily value for vitamin D is 400 IU so I'm sharing how much you could get from these foods and you can scale up the quantity accordingly and the first food is cod liver oil one Teaspoon of it will give you 440 IU of vitamin D second food is almond milk one cup of almond milk will get you 100 ru of vitamin D third food is milk one cup of whole or nonfat milk will give you 100 IU of vitamin D.
Vitamins D and it Benefits

mushrooms
 fourth food is mushrooms this is the only wet source of vitamin D you will get twenty to forty I of vitamin D from a cup of mushrooms it depends on which variant you choose for example shiitake has more of vitamin D fifth food is Salman eighty five grams Of Salman will provide 400 IU of vitamin D sixth food is egg yolks one large egg will provide you with 41 IU of vitamin D seventh is mackerel fish 85 grams of this fish will give you 400 IU of vitamin D 8 food is can fish like sardines or tuna 85 grams of these will give you one 62 225 IU of vitamin D ninth food is beef or calf liver 85 grams will fetch you forty two I of vitamin D and the last food is yogurt 170 grams of yogurt will get you Eighty two hundred are you of vitamin D try to include these foods in your diet to get vitamin D naturally also as mentioned before including vitamin D.
Vitamins D and it Benefits


  supplement to get over with vitamin D deficiency
supplement to get over with vitamin D deficiency fast as this deficiency has been linked with several cancers type 1 diabetes high blood pressure obesity and thyroid problems pressure obesity and thyroid problems you may take thousand IU to 4000 IU supplements or more to recover from it ensure good health hope this video was Of some help to you I will see you soon with a new one till then start loving sunlight as it's the best medicine bye bye