Vitamin D !

 Normal daily requirement - 3000 to 4000IU
 Food source - Liver,ghee, butter ,spinach,fish, carrots and dark green vegetables
 Effects of Deficiency- Diminished vision ,rough and dry skin decreased growth and resistance
Adverse effects due to excessive intake- Headache ,body ashes ,irritability ,nausea ,vomiting,loss of hair
Prevent vitamin D  deficiency and you will cut  your risk of osteoporotic  fractures and falls . The international  Osteoporosis Foundation estimates older adults need 20 to 25 micrograms of vitamin D a day. people who are obese ,have limited sun exposure ,or who already have osteoporosis could need more, but check wit your doctor first . New research from the University of Melbourne suggests that intermittent high doses may actually be counterproductive and possibly increase the risk of fractures .....

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