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Vitamin D is found in many dietary sources, such as fish, eggs, fortified milk, and cod liver oil. And the sun also contributes to the production of vitamin D, therefore 10 minutes of exposure is thought to be enough to prevent deficiencies.
Vitamin D makes our bones strong.It increase our immunity system.
Other benefits of vitamin D are it helps to maintain our body weight,it is good for our brain aging, etc.Vitamin D is very useful for people. This reduces the weight and control it, the deficit was also associated with higher rates of asthma in children. This reduces the risk of diabetes and cancer. It also reduces the risk of heart disease. It controls the regulation of blood pressure and maintain calcium balance.
Good sources of vitamin D are fortified foods and beverages such as milk, soy drinks, orange juice and margarine. Fish, liver, and egg yolk are the only foods that naturally contain vitamin D
You may find it difficult to get enough vitamin D from foods, so you may want to consider taking a vitamin D supplement.
As for calcium you can find it in fish, orange or orange juices, tofu, yogurt, etc… It is not hard to find calcium, most fruits and vegetables will have the, as well as grains and sardines are a high source of calcium.
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