It can also be ingested from food or supplements.
Vitamin D is important for many reasons, including maintaining healthy bones and teeth.
It can also prevent a variety of diseases such as cancer, type I diabetes and multiple sclerosis.
Vitamin D plays a role in the body and helps:
Keep healthy bones and teeth.
Support the health of the immune system, brain and nervous system.
Controls insulin levels and helps manage diabetes.
Support lung function and cardiovascular health.
It affects the expression of genes involved in cancer development.
Vitamins are nutrients that can not be produced by the body and must be ingested through our diet.
However, if sun rays are shining on our skin, vitamin D can be installed by our bodies.
Exposing the body sensually to the sun for 2-3 days a week for 5-10 minutes can produce enough vitamin D, but vitamin D can break down very quickly, especially in the winter.
According to recent studies, a significant portion of the world’s population is suffering from vitamin D deficiency.
This section describes the potential health benefits of vitamin D, from good bone health to cancer prevention.
1) Vitamin D for health Bone
Vitamin D is essential for bone health.
It plays an important role in regulating calcium and maintaining blood levels of the body, and is vital to maintaining healthy bones.
For absorbtion of calcium in the intestines and restoration of calcium that can be excreted through the kidneys.
Vitamin D deficiency in children can cause rickets, a very curved disease caused by softening of the bones.
In adults, vitamin D deficiency appears in the form of osteoporosis (bone softening) or osteoporosis.
Osteoarthritis causes bone density and muscle weakness.
Osteoporosis is the most common bone disease in post-menopausal women and the elderly.
2) Reduced flu risk
Children who consume 1200 IU of vitamin D daily during the four months of the winter reduced the risk of influenza A by 40% or more.
3) Low risk of diabetes
Several observational studies have shown an inverse correlation between serum levels of vitamin D and the risk of type 2 diabetes.
In people with type 2 diabetes, lack of vitamin D can negatively affect insulin secretion and glucose tolerance.
In one study, infants receiving 2000 IU of vitamin D had a 88% lower risk of developing type 1 diabetes at age 32 years.
4) Healthy Baby
Normal BP children who received 2,000 IU per day showed severe stiffness in the arterial wall after 16 weeks compared with children who received 400 IU per day.
Low vitamin D levels are associated with the risk and severity of atopic childhood and allergic diseases, including asthma, atopic dermatitis, and eczema.
Vitamin D improves the anti-inflammatory effects of glucocorticoids and is useful as an adjunctive treatment for patients with asthma who are steroid resistant.
5) Healthy Pregnancy
Pregnant women are suffering from vitamin D deficiency and are more likely to develop addiction to pregnancy and require a cesarean section.
In pregnant women, Gestational diabetes and bacterial vaginitis is associated with poor vitamin D status.
Higher vitamin D levels during pregnancy increases the risk of food allergies in the first two years of life.
6) Cancer Prevention
Vitamin D is crucial for cell growth regulation and intercellular communication.
Some studies have suggested that calcitriol (an effective form of vitamin D hormone) can slow the growth and development of new blood vessels in cancer tissues, thereby reducing cancer progression, increasing cancer cell death and reducing cell proliferation and metastasis.
Vitamin D affects more than 200 human genes and can go down when vitamin D is not enough.
Vitamin D deficiency is associated with an increased risk of cardiovascular disease, hypertension, multiple sclerosis, autism, Alzheimer’s disease, rheumatoid arthritis, asthma severity and swine flu.
Many of these benefits arise from the positive effects of vitamin D on the immune system.
Vitamin D intake can be measured in two ways: microgram (mgram) and international unit (IU).
One microgram of vitamin D is equal to 40 IU of vitamin D.
The recommended daily intake of vitamin D throughout life has been updated at the American College of Medicine (IOM) in 2010 and is currently set to:
- Infants 0-12 months – 400 IU (10 mcg).
- Children 1-18 years – 600 IU (15 mcg).
- Adult 70 to 600 IU (15 mcg).
- Adult 70-800 IU (20 mcg) or more.
- Pregnant or lactating women – 600 IU (15 mcg).
Vitamin D Deficiency
Although the body can produce vitamin D, there are many reasons why deficiency can occur.
Example, darker skin color and the use of sunscreen reduces the body’s ability to absorb Ultraviolet Radiation B (UVB) rays from the sun which are needed to produce vitamin D.
Sunscreens containing a Sun Protection Factor (SPF) of 30 can reduce your ability to synthesize vitamins by up to 95%.
To start producing vitamin D, the skin should be exposed directly to sunlight and should not be covered with clothing.
People in high latitudes and highlands in the northern hemisphere need to consume extra vitamin D from food sources whenever possible at night when working at home, during the day, or when returning home.
Vitamin D supplements are needed for breastfeeding infants, especially if they are dark skin or have low sun exposure.
400 IU oral Vitamin D supplements are especially needed for breastfeeding infants per day.
You can use drops made specifically for your baby.
You can take vitamin D supplements, but it is best to get vitamins or minerals through natural resources whenever possible.
Symptoms Of Vitamin D Deficiency
Symptoms of vitamin D deficiency include;
- Being sick or getting infected.
- Painful bones and spines.
- A gloomy atmosphere.
- Wound healing disorder.
- Hair loss.
- Muscle pain.
If vitamin D deficiency persists for a long time, it could lead to:
- High blood pressure
- Chronic fatigue syndrome
- Neurodegenerative diseases such as Alzheimer’s disease
Vitamin D deficiency can also contribute to the onset of certain cancers. Particularly breast, prostate, and colon cancer.
Food Sources Of Vitamin D
Sunlight is the most common and efficient source of vitamin D.
The most abundant food source of vitamin D is fish oil and fatty fish.
List Of Good Food With Vitamin D;
- Cod liver oil, 1 tablespoon: 1,360 IU
- Fresh Raw Herring, 4 ounces: 1,056 IU
- Cooked Swordfish, 4 ounces: 941 IU
- Raw Mushrooms, 1 cup: 786 IU
- Cooked Salmon, 4 ounces: 596 IU
- Canned sardines, 4 ounces: 336 IU
- Strengthened skim milk, 1 cup: 120 IU
- Canned Tuna, 3 ounces: 68 IU
- Eggs, chicken, whole size: 44 IU
Potential Health Risks Of Vitamin D Consumption
The recommended daily intake of vitamin D is 4,000 IU.
However, the National Institutes of Health (NIH) has suggested that vitamin D toxicity does not seem to be consumed below 10,000 IU per day.
Excessive intake of vitamin D (excess vitamin D) can lead to excessive calcification of the bones and hardening of blood vessels, kidneys, lungs and heart.
The most common symptoms of vitamin D are headache and nausea, but loss of appetite, dry mouth, metallic taste, vomiting, constipation, and diarrhea.
It is best to get your essential vitamin D from a natural source.
Vitamin D is the most important total diet or overall diet for disease prevention and health promotion.