Vitamin D is a fat-soluble vitamin.  The recommended dose for adults is  1250 mg per day. Vitamin D can be synthesized in adequate amounts by most mammals exposed to sunlight.

·      Benefits the immune system.

·      Reduces the cancer risk.

·      Helps with bone formation; helps to use calcium and phosphorous producing strong bones and teeth.

·      Vitamin D increases the intestinal absorption of calcium for mineralisation of bone, ·      Healthy body weight ·      Reduce the risk of MS

·      Protects from radiation damages.

Resent study shows that individuals who have vitamin D deficiency more likely to have cardiovascular disease.

Vitamin D insufficiency was associated with significantly faster declines in both episodic memory and executive function performance, which may correspond to higher risk for event of Alzheimer’s disease and dementia.

Older adults require more vitamin D because they typically spend less time outside getting vitamin D from the sun and their skin does not produce vitamin D as efficiently as younger adults.

The following foods are good source of vitamin D:

Beef liver

Cod liver oil

Salmon

Sardines

Swordfish

Tuna