Vitamin D! Vitamin D is an essential nutrient that plays a crucial role in maintaining strong bones, immune function, and overall health. Here are some key facts about Vitamin D: *Benefits:* 1. Bone Health: Vitamin D helps absorb calcium, ensuring strong bones and teeth. 2. Immune System: Supports immune cell function and reduces infection risk. 3. Mood Regulation: May help alleviate depression and seasonal affective disorder. 4. Cardiovascular Health: Lowers blood pressure and reduces cardiovascular disease risk. *Food Sources:* 1. Fatty Fish (salmon, mackerel, sardines) 2. Fortified Dairy Products (milk, cheese, yogurt) 3. Mushrooms 4. Egg Yolks 5. Fortified Cereals *Deficiency Risks:* 1. Weakened Bones (osteoporosis, rickets) 2. Increased Infection Risk 3. Depression and Seasonal Affective Disorder 4. Cardiovascular Disease *Recommended Intake:* 1. Adults: 600-800 IU (International Units) daily 2. Children: 400-600 IU daily *Sunlight Exposure:* Vitamin D is also produced in the skin upon sunlight exposure (UVB rays). 10-15 minutes of midday sun exposure can provide adequate Vitamin D. You can consult #bestAyurvedicDoctor to get proper treatment for vitamin D deficiencies.