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The contemporary lifestyle has led to people’s lack of interest in their bodies and their needs in many ways, the most important of which are sports, food and healthy exposure to sunlight.
Recently, vitamin D deficiency has become one of the most common health problems, affecting more than a billion people around the world.
And vitamin D, is a hormone that is produced inside the body through direct exposure to sunlight, in addition to obtaining it through some foods that contain it, such as milk.
This hormone is very important for maintaining the functions of the human body’s organs, in light of its strong impact on the body’s systems, especially as it works to absorb calcium from food within the digestive system into the body.
This vitamin also maintains the balance of minerals in the human body, especially the level of calcium and phosphorus, in addition to enhancing the process of mineral absorption in the intestine.
While it also prevents the excessive loss of these minerals in the kidneys, as well as controlling their entry and exit into the bones, as well as its important role in regulating cell growth processes and increasing the activity of the immune system.
Severe and chronic fatigue.
Chronic and continuous pain in different parts of the body, and chronic lower back pain
Autoimmune diseases, such as multiple sclerosis and arthritis.
Increased risk of heart disease and high blood pressure.
Extreme fatigue, and pain all over the body.
Infection with arthritis.
risk of osteoporosis.
Having a heart attack.
Osteomalacia in children.
Musculoskeletal weakness in the elderly.
Difficulty healing wounds.
Hair loss and broken nails
Severe vitamin D deficiency may cause depression in some people
Insufficient exposure to sunlight or limited exposure to sunlight
Decreased ability to absorb vitamin D in the intestine.
Efficiency of self-production of vitamin D decreases with age.
Genetic diseases that affect the production of vitamin D.
Not getting the recommended amount of vitamin D.
Obesity and aging.
It is recommended to consume 400-800 IU (10-20 mcg) of Vitamin D daily. In the case of the elderly, those who live in areas with little exposure to sunlight and people who cannot absorb fats properly, they have higher nutritional needs of vitamin D,
It is recommended that they consume between 1,000 and 4,000 IU, which is equivalent to 25-100 mcg per day of vitamin D.
There are many foods rich in vitamin D, which makes eating them with exposure to sunlight an effective treatment for vitamin D deficiency. One of the most prominent foods that contribute to the treatment of vitamin D deficiency is milk, as vitamin D is an important factor in increasing bone density and hardness, and its deficiency causes an imbalance in the child’s growth, weakness in the body’s muscles and osteoporosis.
One cup of milk contains the largest amount of vitamin D, containing about 130 international units per cup of 237 milliliters, and contains only 4% of the fat that is very necessary for the absorption of vitamin D in the body, as vitamin D is A fat-soluble vitamin, meaning that it does not dissolve in water and is better absorbed into the bloodstream when taken with foods high in fat.
Therefore, taking vitamin D supplements with milk is beneficial, as whole milk as well as full-fat dairy products contain a percentage of fats that help absorb vitamin D.
In general, it is recommended to eat 1,000 mg, or about 3 cups of powdered milk or dairy products , per day for adults
As for pregnant women and elderly people, they should consume 5 cups of powdered milk or dairy products daily.