Vitamin D.
Deficiency Symptoms, Benefits and Fish's.

Vitamin D is very important for health. Vitamin D helps in the absorption of calcium and phosphorus in the body. Digestion of calcium and phosphorus keeps bones and teeth strong. Vitamin D is also the most important vitamin among vitamins for human health. Fish are rich in vitamin D. Fish is a great source of vitamin D.

"Symptoms of Vitamin D Deficiency"

1. **Bones and muscle aches**: Vitamin D deficiency can cause weak bones. Pain and weakness are also signs of vitamin D deficiency.
2. **Fatigue**: Physical fatigue is a sign of vitamin D deficiency. Feeling weak and restless.
3. **Mood Changes**: Vitamin D deficiency can affect mental health. Depression is also a sign of vitamin D deficiency
4. **Immune System Weakness**: The body's ability to fight diseases decreases. Deficiency of vitamin D can lead to health problems.
5. **Dental problems**: Painful or cramping sensation in the teeth. Deficiency of vitamin D causes tooth decay
6. **Hair fall and loss**: Vitamin D deficiency causes hair problems. Hair falls, falls and shines less.

"Benefits of Vitamin D"

1. **Bone Health**: Vitamin D strengthens bones. Helps maintain bone health. Prevents bones from getting crowded.
2. **Strengthens the immune system**: Helps fight against infections and diseases. Vitamin D fights diseases.
3. **Heart Health**: Vitamin D is believed to be beneficial for the heart. Reduces the risk of heart diseases. Vitamin D keeps the heart young.
4. **Improves Mood**: Keeps away from depression. Vitamin D improves mental problems. Keeps the mind healthy.
5. **Muscle Strength**: Reduces muscle weakness. Vitamin D increases physical strength.
6. **Hair health**: Vitamin D prevents hair breakage and fall. Vitamin D makes hair strong, flexible and attractive.
7. **Dental Problems**: Vitamin D prevents tooth decay. Strengthens teeth.

"Vitamin D Rich Fish"

1. **Salmon** #salmonfish
Vitamin D: About 526 IU.
(13.1 micrograms).
per 100 g.

2. **Cold water fish (Mahi)** #mahifish
Vitamin D: About 360 IU.
(9 micrograms).
per 100 g.

3. **Sardines** #sardinesfish
Vitamin D: About 272 IU.
(6.8 micrograms).
per 100 g.

4. **Mackerel** #mackerelfish
Vitamin D: About 360 IU.
(9 micrograms).
per 100 g.

5. **Herring** #herringfish
Vitamin D: About 216 IU.
(5.4 micrograms).
per 100 g.

6. **Cold water fish (Klipi)** #klipifish
Vitamin D: About 232 IU.
(5.8 micrograms).
per 100 g.

7. **Khazar (iron) fish** #khazarfish
Vitamin D: About 267 IU.
(6.7 micrograms).
per 100 g.

These quantities may vary depending on the type of fish and the condition of their preparation. Water levels may fluctuate due to weather conditions. Fresh and properly cooked fish should be preferred to maintain vitamin D levels.
Eat fresh and healthy foods.
Keep health healthy.
Life is too short, live it with love.
Take care of yourself, your family and your neighbors.

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