Sharing my general knowledge

Myself @aspiya From #Bangladesh

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Greetings Splendid Individuals

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I hope you all are doing well having a fantastic time in winter days. I always get such a special joy to come back to this wonderful community and I am very happy to become one of the participates of this great contest entitled “Sharing My General Knowledge”. I would first wish to thank @sahar78 for organizing such an enlightening and entertaining contest.

Vitamin D best source?

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Sunlight is the natural source for Vitamin D; one a few times a week of UVB rays for about 10-30 minutes will suffice for the body to synthesize it. Dietary sources include fatty fish such as salmon, mackerel, egg yolk and food enriched with such nutrients such as milk and cereals. Those who cannot meet their needs through exposure to sunlight or through the food they eat can turn to the supplements but only after consulting the doctor. This way all these sources are blended to achieve optimum levels of Vitamin D, bone strength inclusive.

Vitamin D daily requirement?

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The daily Vitamin D requirement varies by age and health status: For infants, Kenyan recommended dietary allowances suggest 400 IU, while children, adults, pregnant, and lactating women were advised to take 600 IU and seniors were advised to take 800 IU. Circumstances such as less exposure to sunlight, darker complexion and problems with skin absorption might raise requirements. To satisfy these needs, incorporate sunlight with Vitamin D containing foods (including fatty fishes, yolk of eggs, Vitamin D fortified food) and taking Vitamin D supplements if necessary.

Vitamin D monthly requirement?

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Monthly Vitamin D needs are calculated by multiplying daily recommendations by 30 days: For infants, an intake of 12,000IU, for children and adults an intake of 18,000IU while for seniors and women who are pregnant or nursing, 24,000IU are recommended. These needs can be obtained through sun, food rich in Vitamin D or through use of supplements each day, week or month depending on doctor’s recommendation. Supervision is important because coffee can be addictive and, when taken in large quantities, can cause a lot of harm.