Vitamin D: How Much Food Would You Have to Eat? (Hindi/urdu)//Vitamin D and sun light

#vitaminddeficiency #vitamindeficiency #vitamind
In this video, we're going to talk about how much food you would have to eat to get your vitamin D requirements.
In my opinion, vitamin D is one of the most important fat-soluble vitamins out there. Vitamin D is beneficial for bone health, calcium absorption, the immune system, and to help lower inflammation.
But, there are many things that can deplete your vitamin D that go beyond not getting enough vitamin D from your food or from the sun.
A few causes of a vitamin D deficiency:
• Microbes that block the vitamin D receptor
• Stress
• Sugar
• Lowered sun exposure
• Age
• Darker skin has less conversion on the skin of vitamin D from the sun
• Poor health
• Inflammation
• Insulin resistance
The RDAs for vitamin D are 400-800 IUs, which is 10-20 micrograms. I believe those numbers are way too low. I think, at a minimum, you need 5,000 IUs per day. But, if you have health issues, you may need a lot more.
Vitamin D in different foods:
Salmon - 4oz. - 511 IUs
Sardines - 3 oz. - 175 IUs
Egg - 1 - 43 IUs
Tuna - 4oz. - 93 IUs
Milk - 4oz. - 62 IUs
Mushrooms - 1/2 cup - 20 IUs
Cod liver oil - 1 TBSP - 1,360 IUs
As you can see, it's very difficult to get even the minimum amount of vitamin D you need through food alone. The best way to get vitamin D is from the sun. You need to get a moderate amount of sun. You do not want to burn your skin. In the winter months, you may need a vitamin D supplement. But, if you take a vitamin D supplement, you need vitamin K2 as well. For every 10,000 IUs of Vitamin D3, consider taking 100 micrograms of vitamin K2.
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