- 1 Vitamin D
- 2 daily need of vitamin D
- 3 signs and symptoms of vitamin D deficiency
- 4 sources of dietary vitamin D
- 5 References
Vitamin D is known as vitamin sun; It can be obtained when exposed to sunlight, and in fact, the vitamin D and in spite of his name, but it is a complex supporting hormone (in English: Pro-hormone), and is not real, you know where vitamins and vitamins it compounds the body can not manufacture, it must be obtained from outside the body through food or dietary supplements, while vitamin d is made in the body when exposed to sunlight, as it can get enough vitamin d when skin exposure to sunlight for 5-10 minutes from two to three a week, but it should be reference to the speed of entry into force of stores of vitamin d in the body, and it happens in a special winter, so recent studies suggest that a large proportion of the world population suffer from a lack of vitamin d. 
Daily need of vitamin D
The following table shows the dietary recommendations of vitamin D, and on the assumption that the person does not actually get vitamin D from the sun's rays, and get adequate amounts of calcium; Where recommendations constitute the following amounts that the human needs of vitamin D from the diet or dietary supplements by age category: 
Signs and symptoms of vitamin D deficiency
The symptoms of vitamin D deficiency is somewhat subtle; Where it is difficult for many people to determine whether they are suffering from shortages or not, despite the significant impact of the shortage on the quality of life in general, and comes with recall signs and symptoms of infection caused by a lack of vitamin D in the human body: 
- The frequency and ease of infection: where vitamin D plays an important role in maintaining the immune function, anti-virus and disease-causing bacteria, many showed studies of the close relationship between the lack of Viamin d infections respiratory tract, such as colds, bronchitis, and pneumonia.
- Feeling tired and fatigue: showed many studies that very low levels of vitamin D in the blood can cause a feeling of fatigue, one study indicated that women who possess levels of vitamin D in the blood of less than 20 Nanograma / ml or 21-29 Nanograma / ml were more likely to feel tired of women who have had levels of vitamin d in more than 30 blood Nanograma / ml.
- Back pain and bone: Where can vitamin D deficiency that causes the pain of bones and back, as many pointed out studies that those who suffer from vitamin D deficiency are more likely to Lmaanah back pain, including severe back pain that limit their daily activities.
- Depression: Depression as low levels of vitamin D is associated, where some studies have found that vitamin D supplements food can improve the mood and depression in people infected.
- Slow healing of wounds: where the results of laboratory study suggests that vitamin D increases the production of some vehicles necessary to re-new skin formation as part of the healing process, and one study found that when given vitamin D to patients suffering from deficiency, as suffering from a sore leg the size of the ulcer by 28% decreased.
- Bone Loss: In a large study involving more than 1,100 women in the middle of the age of menopause or after researchers found that there are strong between the relationship with low levels of vitamin D and low mineral density in the bone, due the important role vitamin D plays in the absorption of calcium and bone metabolism (English: Bone metabolism).
- Hair loss: where is attributed hair loss to many reasons, may have a vitamin D deficiency role in it, but there are not enough studies to confirm this, it is worth mentioning that the lack of vitamin D in the blood may be a risk factor for the development of lupus disease (in English: Alopecia areata), which is an autoimmune disease characterized by severe loss of hair from the head and other parts of the body.
- Muscle pain: some evidence has indicated that vitamin D deficiency can be a potential cause of suffering from muscle pain in children and adults, has been found in one study that 71% of people who suffer from chronic pain in the muscles were affected by a lack of vitamin D.
Food sources of vitamin D
Sunlight is the primary source to get the body to vitamin D, when the sun penetrates the skin's rays, the body makes vitamin D 3 in the skin, and then absorbed through cholesterol and converts it to a hormone; Where the different functions in the body. It should be noted that food sources rich in vitamin D is somewhat scarce, and examples of the following: 
- Fatty fish such as salmon, mackerel (English: Mackerel).
- Fortified foods (in English: Fortified foods) such as, orange juice fortified.
- Milk, and cheese.
- Beef liver meat.
- ↑ "What are the health benefits of vitamin D?", www.medicalnewstoday.com, Retrieved 24-7-2018. Edited.
- ↑ "The Truth About Vitamin D: How Much Vitamin D Do You Need?", www.webmd.com, Retrieved 24-7-2018. Edited.
- ↑ "8 Signs and Symptoms of Vitamin D Deficiency", www.healthline.com, Retrieved 24-7-2018. Edited.
- ↑ "Everything You Need to Know About Vitamin D: Functions, Sources, Possible Benefits, and More", www.everydayhealth.com, Retrieved 25-7-2018. Edited.
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