Nuts and the heart: eat nuts for heart health

Every day we hear about this substance, but few know what foods contain vitamin D and what it is good for your health.
It helps to fix calcium in the body and the lack of it causes the bones to weaken. Its intake can prevent rickets, osteomalacia and osteoporosis. It also protects your heart, blood sugar levels, and ental health.
Various studies show that it reduces blood pressure 2 to 3 times, while others show that it can be effective in reducing insulin resistance.

HOW MUCH VITAMIN D CAN I TAKE?

The big question that many people have is how much vitamin D they need per day. This is determined depending on your age.

A baby up to 12 months old needs 10 micrograms (400 International Units – IU).
From 13 months of age to 70 years of age they need 15 micrograms (600 IU).
Those 71 years and older need 20 micrograms (800 IU).
Pregnant and lactating women need 15 micrograms (600 IU).