Vitamin D is important for calcium absorption in the bones, and a lack of it can lead to osteoporosis and rickets, a bone disorder.
A lack of vitamin d3 in the body causes a weakened immune system, seasonal depression, autoimmune diseases, cancer, weak bones, skin problems, and dementia. Although the body produces vitamin d3 naturally when exposed to sunlight, those who work at home a lot are vulnerable to vitamin d3 deficiency
foods that contain vitamin d3 and calcium
More calcium and vitamin d3 in the body may be linked to a lower body fat percentage. You need 700 milligrams of calcium each day, my darling, and the body’s calcium requirements may be met entirely by eating a well-balanced and diverse diet rich in natural calcium sources, the most essential of which are dairy products.
- Cabbage, broccoli, and okra are just a few examples.
- Sardines and Salmon.
- Dried figs.
- Nuts.
- soybean.
Although spinach is abundant in calcium, it is not an excellent source since it also contains oxalic acid, which inhibits calcium absorption.
Dear, you need to consume 10-20 micrograms of vitamin d3 per day, and while this is a small amount, it is difficult to get enough of it from our diets because it is one of the vitamins that are not widely available in foods, and the main source of it is sunlight. However, some foods may provide you with a good percentage of vitamin d3 and help to maintain a normal level in the body when consumed regularly, the most important of which is cod liver oil.
Vitamin “D” side effects
Vitamin d3 is incredibly necessary for human health, yet too much of it can be harmful. Learn about the negative consequences of high vitamin D levels in the body.
- Blood levels that are too high
When the body gets enough vitamin d3 in the bloodstream, it helps to boost immunity and fight against illnesses like osteoporosis and cancer.
According to studies, a vitamin level of 40-80 ng/ml should be maintained, with levels exceeding 100 ng/ml being dangerous.
Although many people use vitamin “d” supplements, it is uncommon to encounter someone with extremely high vitamin d3 levels in their blood.
High calcium levels in the blood
Vitamin d3 aids in the absorption of calcium from meals, and one of the side effects of high vitamin d3 levels in the body is that it causes an increase in calcium levels in the blood, which can cause major problems, the most serious of which is kidney disease.
- tiredness, dizziness, confusion;
- Excessive thirst.
- frequent urination.
- Disturbances of the digestive system, such as: vomiting, nausea, and stomach pain.
