Vitamin D, also called the “sunshine vitamin” is produced in your skin in response to sunlight. In true terms, vitamin D is not a vitamin but a prohormone or precursor of a hormone. Vitamin D is received as a response to sun exposure and with intake through certain foods or supplements. There are various health benefits of Vitamin D including maintaining healthy bones and teeth and protecting against a range of diseases and conditions.
Symptoms of Vitamin D deficiency:
- tiredness, aches and pains
- regular sickness or infection
- bone, muscle and back pain
- impaired wound healing
- cardiovascular conditions
- infections
- hair loss
- muscle pain
- fatigue
Surprising Benefits of Vitamin D:
- Promotes healthy bones and teeth – Vitamin D helps in regulating calcium and maintaining phosphorus levels in the blood which are vital for maintaining healthy bones. Also, this vitaminallows the intestines to stimulate and absorb calcium and again, reclaim calcium that the kidneys would otherwise excrete.In children, deficiency of vitamin D is called rickets and in adults, it is called osteomalaciawhich leads to bowlegged appearance due to the softening of the bones.
- Reduced risk of flu – Vitamin D had a protective effect against the influenza virus.
- Healthy infants – Vitamin D manages high blood pressure in children and enhances the anti-inflammatory effects of glucocorticoids which helps people with steroid resistant asthma.
- Supports lung function and cardiovascular health–Vitamin D helps in reducing risk of multiple sclerosis, decreasing chance of developing heart disease etc.
- Reduces depression – Vitamin D plays an important role in regulating mood and warding off depression. The deficiency of Vitamin D leads to anxiety and depression.
- Boosts weight loss – If you are trying to lose weight or prevent heart disease, just start taking supplements of vitamin D, it will help you a lot.
- Supports immune, brain and nervous system health.
- Regulates insulin levels and supporting diabetes management.
Sources of Vitamin D:
Intake of sufficient sunlight is the best way to help the body produce enough vitamin D. Other sources of vitamin D include:
- Sunlight – The sun is one of the best sources of this nutrient, therefore Vitamin D is often referred to as “the sunshine vitamin”. When the cholesterol of your skin is exposed to UV-B radiation from the sun, it becomes vitamin D.
- Salmon – It is a popular fatty fish and great source of vitamin D whether consumed in large or small amount.
- Herring and sardines – These are the fishes eaten around the world which can be served raw, smoked or pickled. Herring and sardines are the great sources of vitamin D.
- Cod liver oil –It is a popular supplement of vitamin D which can be used for many years to prevent and treat deficiency in children. Also, it is high in omega-3 fatty acids and used for various purposes.
- Canned tuna – Basically, it is used for being cheaper than buying fresh fish. Along with Vitamin D, it is also a good source of niacin and vitamin K.
- Egg yolks – Whole eggs are quite tasty, nutritious and a good source of Vitamin D.Choosing eggs from chickens are high in vitamin D and a great way to meet your daily requirements.
- Mushrooms –These are the good plant source of vitamin D and easily synthesize this vitamin when exposed to UV light. If we talk about wild mushrooms, these are the excellent sources of vitamin D2. You can also purchase mushrooms treated with UV light.
- Fortified foods –If you are vegetarian or do not like fish, this can be the best natural sources of vitamin D.
- Cow’s milk: It is the most consumed type of milk which contains calcium, phosphorous, and riboflavin. It is fortified with vitamin D.
- Orange juice: It is fortified with vitamin D and calcium.
- Cereal and oatmeal: These are also fortified with vitamin D and a good way to boost your intake.
- Take a supplement –Consuming vitamin D supplement may be a great way to ensure adequate intake.Vitamin Dexists in two main biological forms — D2 (ergocalciferol), which comes from plants and D3 (cholecalciferol), which comes from animals. D3 is more effective at raising and maintaining overall vitamin D levels than D2. It will be great to consume D3 in supplement form.
- Try a UV lamp– There comes lamps that emit UV-B radiation which may boost your vitamin D levels. These lamps mimic the action of the sun and helps you if your sun exposure is limited due to geography or time indoors.
Dosage of Vitamin D:
Doctors usually recommend daily intakes of vitamin D as follows:
- Infants 0–12 months: 400 IU (10 mcg).
- Children 1–18 years: 600 IU (15 mcg).
- Adults up to 70 years: 600 IU (15 mcg).
- Adults over 70 years: 800 IU (20 mcg).
- Pregnant women: 600 IU (15 mcg).
Excessive consumption of Vitamin D can lead:
The overdose of vitamin D may result in over calcification of bones and the hardening of blood vessels, kidneys, lungs and heart tissues. Excessive vitamin D can lead to headache and nausea and other diseases as follows:
- loss of appetite
- dry mouth
- vomiting
- constipation
- diarrhea
Vitamin D and Health:
The role of vitamin D is particularly important for health-related problems as it lowers rates of certain diseases in populations. Consider it as very essential and make it a vital part of your daily routine.