Generate single title from this title What are the best healthy foods that contain vitamin D in 70 -100 characters. And it must return only title i dont want any extra information or introductory text with title e.g: ” Here is a single title:”

Do you know that 80 % of women in the Middle East suffer from a silent deficiency in the “Sunnamin”? That magic vitamin that is not satisfied with protecting your bones from fragility, but rather improves your mood, strengthens your immunity, enhances your fertility, and even fights the depression of winter with a glow similar to the June sun.

Although vitamin D is the secret of your freshness and strength; It regulates your hormones as a musical division when its level is perfect, and turns your immune system into an impenetrable fortress against viruses and diseases, even your skin and hair becomes more vibrant as if you are on a marine leave.

However, the central question here: “How do you remove your body with this vitamin without relying on the sun alone?

From this standpoint, I will inform you through the “He” website of the importance of the role of vitamin D in promoting women’s health and the best foods and the most important advice to preserve your youth, health and grace at the same time, based on the recommendations of the therapeutic nutrition consultant Maryam Jamal Luke from Cairo.

Why is vitamin D deficiency common in women, especially in the Middle East?

According to Dr. Maryam, because its deficiency is linked to several interconnected factors in this problem, the most prominent of which is:

Physiological and hormonal factors

• The needs of the fetus or infants increase from vitamin, which drains the mother’s stock (especially with non -compensation with supplements).
• Low estrogen weakens the body’s ability to convert vitamin into its active shape.
• PCOS syndrome is often associated with insulin resistance that hinders the absorption of vitamin.

Behavioral and environmental factors

• Lack of direct sun exposure or the timing of wrong exposure.
• Long stay in closed places (office work).
• The use of high -protection sunscreen is prevented from SPF 30+ 95 % of the manufacture of vitamin.
• Mutlawed or skin -manufacturing clothes reduce 75 – 90 %.

Food factors

• Depending on a diet that lacks vitamin sources, especially the strict vegetarian system (most animal sources are rich in it).
• Vitamin D absorption due to bowel diseases or obesity surgeries.

Skin factors

• Increased melanin reduces the manufacture of vitamin under the skin (they may need 3-6 times the time of exposure to the sun).
• The efficiency of the skin decreased in its manufacture after the age of 50.

Medical factors

• Vitamin is stored in fatty tissues due to obesity and does not reach blood.
• Kidney or kidney disease hinders vitamin to its active shape (calcitiol), as well as some medications such as “cortisone, epilepsy, statin”.

Geographical factors

• Living away from the equator (northern Europe) reduces the use of useful sunlight.
• It blocks pollution and dust useful rays (common in industrial cities).

Genetic

The mutations in the vitamin D receptor gene affect the effectiveness of its use in the body.

What is the role of vitamin D in promoting women’s health?

Dr. Maryam, Vitamin D (sun vitamin) continued a vital component of women’s health throughout her life, from puberty to pregnancy and menopause. Studies show that about 50 % of women globally suffer from a lack of this vitamin, which exposes them to multiple health risks. As for its importance to improve women’s health, it is:

It enhances bone health and prevention prevention

• Vitamin D organizes calcium and phosphorous levels in the blood, and supports their absorption in the intestine, which builds strong bones and teeth.
• It protects against fragility, because its chronic deficiency leads to osteomalacia and osteoporosis, especially after menopause due to low estrogen.
• The muscle performance improves and reduces the risk of falling and fractures, especially in the elderly.

Supports reproductive health and pregnancy

• Vitamin D affects the production of sexual hormones (estrogen, progesterone), and helps in the regularity of menstruation and reduce menstrual pain.
• The adequate level is associated with an increase in the chances of pregnancy, especially in women with PCOS syndrome (PCOS.
• Reduces the risk of preeclampsia, premature birth, and pregnancy diabetes.
• It prevents bacterial infections and enhances breastfeeding.

It strengthens immunity and fights diseases

• Most immune cells carry receptors for vitamin D, which enhances their ability to fight viruses such as influenza and Coveyd-19.
• Reduces the risk of diseases (heart, type 2 diabetes (by improving insulin sensitivity.
• It reduces multiple sclerosis, autoimmune diseases such as lupus and arthritis.

It improves mental health and mood

• Depression is struggled, because its deficiency is associated with an increase in the risk of depression, anxiety, and seasonal emotional disorder, especially in the winter.
• It improves cognitive functions (concentration and memory), and reduces the fog of the brain, especially in older women.

It regulates weight, hair health and skin

• It reduces the formation of fatty cells and increases the secretion of the hormone serotonin, which rests appetite.
• It stimulates the growth of hair follicles and reduces its hair loss, especially in cases of alopecia.
• It helps in treating dry skin and speeds wound healing.

What about the best foods to promote vitamin D in the woman’s body?

Dr. Maryam added, with his severe and common lack of many, that eating healthy foods rich in a healthy diet; So we recommend eating the following foods:

• Sectional fish are the strongest source (wild salmon, mackerel, sardines, and salmon).
• One egg yolk contains 37-44 international units (6-7% of daily need).
• One cup of subsidized beef milk equals 100 international units.
• One cup of soy milk or subsidized orange sauce gives 137 international units.
• A cup of yogurt or a subsidized piece of cheese 170 grams equal to 80 international units.
• Half a cup of white mushrooms or chitaki (sun) equal to 368 international units.
• Cut the cow’s liver and whale liver oil is one of the important pants for vitamin D.

What are the most prominent advice to improve absorption and benefit from vitamin D?

Dr. Maryam explained that maintaining perfect levels of vitamin D (50-125 nanolmal/l) requires the merging of 3-4 weekly servings of the aforementioned healthy foods; Taking into account the following tips:

• Merging healthy fats into a healthy diet (olive oil, avocado oil) because vitamin D is dissolved in fat.
• Focusing on vitamin K and Calcio enhanced the effectiveness of vitamin D in the bones such as (spinach and broccoli).
• Avoid exaggerating coffee for caffeine reduces the absorption of vitamin D.
• Dependence on healthy cooking, knowing that (rapid frying maintains the content of the vitamin in fish is better than long boiling).
• Smart exposure to the sun (15 minutes a day), especially (arms and legs) without solar condom.
• Doing periodic examinations every 6 months for vitamin D, especially since the woman was in the circle of danger (has a severe shortage of its normal rate).
• Take his nutritional supplements under medical supervision and not otherwise.

Finally, pay attention to its common symptoms (bone pain “especially the lower back”, muscle spasms, chronic fatigue, hair loss, repetition of infection “colds, vaginal infections”) to see the specialist doctor immediately and do the necessary checks and develop a treatment plan that is appropriate to the nature of your body and your health condition.