Vitamin D otherwise known as Calciferol. It’s a fat soluble vitamin. Vitamin D has Two Main forms D2 &D3. Both form are well absorbed in small intestine.Promote calcium absorption in the gut and maintain adequate serum calcium and phosphate concentration to enable normal bone mineralisation.
.Roles of vitamin D in the body. •Reduce inflammation as well as modulation of processes as cell growth. •Neuromuscular. •Immune function and Glucose metabolism.
Almonds,cereal and oats are sources of vitamin D. Tuna,Cod liver oil, sardine are also good source.
Vitamin D is necessary for the absorption of calcium which play key role .vit D and calcium is important to maintain bone health and regulate body functions.
Recommend By RDA Children and adult aged 1-70 need approximately 600 IU vit D per day .Over Age 70 atleast 800IU.
Sunlight is a good way to get your daily dose of vitamin D. You Can Expose Sun at morning and Evening . In winter you can depend on food source for daily requirements .
Reference:https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ https://www.integrativenutrition.com/blog/2017/10/9-foods-full-of-vitamin-d-to-prepare-you-for-winter . https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#The-bottom-line
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