Vitamin D is an essential component for a body which human body can produce itself in the presence of sunlight. However you can boost your vitamin D level by consuming certain food or supplements.
Vitamin D is crucial for maintaining health of bones and teeth and immune system function. It is also helpful in fighting against range of diseases and health conditions such as type 1 diabetes. Often referred to as “sunshine vitamin”, it is a fat-soluble vitamin that acts like a steroid hormone in the body.
Two Forms of Vitamin D are:
- Vitamin D2 (ergocalciferol)
This type of vitamin D is found in some mushrooms.
- Vitamin D3 (cholecalciferol)
It is found in oily fish, fish liver oil, and egg yolks.
Listed Below Are Benefits Of Vitamin D:
1) Promotes Bones and Teeth Health
Vitamin D is very crucial in regulation of calcium and maintaining Phosphorus level in the blood. Both of these are very vital for maintaining bone health.
Vitamin D allows the intestine to stimulate and absorb calcium and reclaim calcium which would otherwise be excreted by the kidney.
Deficiency of vitamin D causes rickets in children and in adults it leads to osteomalacia, softening of the bones and muscular weakness or osteoporosis.
2) Keep Fever at Bay
Vitamin D consumption has been found to be a protection against influenza virus.
3) Controls High Blood Pressure
Vitamin B deficiency can leads to high blood pressure symptoms in children as it leads to stiffness in the arterial walls.
According to researches, there is a connection between low vitamin D exposure and increased risk of allergic sensitization.
Vitamin D also enhances the anti-inflammatory effects of glucocorticoid which makes it helpful as a supportive therapy for people with steroid resistant asthma.
4) Fights Diseases
Vitamin D may also play a role in reducing risk of multiple sclerosis and lowers the chances of developing heart disease.
5) Reduces Depression
In people suffering from mood swing and depression condition, vitamin D supplement have been found to be reducing symptoms of the depression.
6) Induces Weight Loss
According to scientists, extra calcium and vitamin D had an appetite-suppressing effect. Consuming vitamin D supplements help lose weight or prevent heart disease.
Source of Vitamin D
Sufficient sunlight is one of the best ways to help the body produce enough vitamin D for itself. Sensible sun exposure on bare skin for 5–10 minutes, 2–3 times per week is apt for production of sufficient vitamin D. However, Vitamin D is also found in a few food items namely:
- Oily fish – such as salmon, sardines, herring, tuna and mackerel
- Red meat
- Beef liver
- Egg yolks
- Fortified foods – Like fat spreads, a few breakfast cereals
- Fortified orange juice
- Fortified milk
- Yogurt (fortified)
Deficiency of Vitamin D
Symptoms of vitamin D deficiency in adults includes:
- Aches and pains
- A general sense of not feeling well
- Severe bone or muscle pain
- Weakness leading to difficulty in climbing stairs or getting up from the floor or a low chair
- Walking with a waddling gait
- Stress fractures, especially in your legs, pelvis, and hips
What does Deficiency of Vitamin D Cause?
Health issues created by deficiency of vitamin D in adults are:
- Several types of cancers
- Type 1 diabetes
- Multiple sclerosis
- High blood pressure
- Thyroid problems
Excessive Consumption of Vitamin D
Excessive level of vitamin D is result of taking too many vitamin D enriched supplements. Excess of vitamin D can lead to over calcification of bones and the hardening of blood vessels, kidney, lung, and heart tissues.
Headache and nausea are the most common signs of excessive vitamin D consumption. Other symptoms of the same are:
- Loss of appetite
- Dry mouth
- A metallic taste
Try to make up for vitamin D content in body through natural sources as its better option than supplements.