Contest || Sharing my General knowledge week 31 || Vitamin D

A type of cholesterol just under our skin and the process of making vitamin D starts when it is exposed to the sun's ultraviolet rays. Our liver and kidneys make it suitable for the body through chemical reactions. This vitamin helps the body properly absorb the calcium we consume through food. At the same time, it also determines the amount of calcium in our blood. However, the exact amount of sunlight we need varies depending on the region, season, and skin color. Doctors say that sunlight from 10 am to 3 pm is suitable for vitamin D. However, the sun's intense ultraviolet rays continuously are harmful to the body. The sources of vitamin D outside of sunlight are very limited. Vitamin D is available from some marine oily fish such as salmon, sardines, tuna, egg yolks, cheese, red meat, and liver. In addition, doctors recommend taking supplements such as cod liver oil.

Source Vitamin D daily requirement?

Vitamin D is very important for our body. It helps maintain bones, teeth, muscles, and the immune system. The main source of vitamin D is sunlight.
Daily vitamin D requirements are determined by age and health status. For children, the Kenyan Recommended Dietary Allowance recommends a minimum of 600IU 1-8 years of age, 2,500-3,000IU for adults, pregnant and lactating women are advised to consume 600IU and the elderly are advised to consume 800IU. Those who do not get enough sunlight, have dark skin, and have problems with absorption of the skin may need to increase their requirements. To meet these needs, combine sunlight with vitamin D-rich foods and, if necessary, take a vitamin D supplement.

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Vitamin D monthly requirement?

I mentioned in the discussion above that this is different for different people, regions, seasons, and skin color at different ages. It can be met through sunlight, vitamin D-rich foods, or daily, weekly, or monthly supplements. We need to take 400 IU in our daily routine, so, our monthly vitamin D requirement is 1200 IU, 18,000 IU is recommended for adults and 24,000 IU is recommended for pregnant or breastfeeding women. These requirements depend on the doctor's advice.

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