The Sunshine Vitamin – Can Vitamin D do Wonders?
Vitamin D is an essential fat soluble vitamin which is important for promoting good health. It can be taken as a dietary supplement, and few foods provide natural Vitamin D and Vitamin D is obtained from ultraviolet rays of the sun.
Vitamin D can be obtained from natural sources
There are many natural sources of Vitamin D including food and sunlight. Foods such as fatty fish like tuna, salmon, mackerel and sardines are good sources of Vitamin D. pure cod liver oil is another natural source of Vitamin D and other dietary substances comprising of liver, beef, cereal, margarine, fortified milk and egg yolks. Certain mushrooms are also sources of Vitamin D while fortified cereals also provide Vitamin D.
The most important source of Vitamin D is known to be sunlight. Exposure to sun can prevent deficiencies of Vitamin D. Vitamin D3 is formed in the human skin upon exposure to Ultraviolet B rays of depending on season, time of the day and the melanin content of the skin along with geographic latitude. The top 10 sources from which Vitamin D can be obtained naturally are salmon, tuna, sole or flounder, milk, cereal, pork, eggs, mushrooms, beef liver and ricotta cheese. For vegetarians or vegans, the best sources of Vitamin D are Soy milk, rice milk, almond milk and oat milk which are all fortified with Vitamin D. Natural breakfast cereals are also healthy alternatives known to be fortified with Vitamin D. A butter substitute prepared from vegetable oils, margarine is also fortified with Vitamin D. Safe and edible wild mushrooms are excellent sources of Vitamin D.
Why does one need Vitamin D?
The Vitamin mainly responsible for the regulation of the absorption of calcium and phosphorus in the bones and helps in the cell to cell communication throughout the body is vitamin D. It has been proven that there are five different types of D vitamins out of which the two most essential ones to human beings are ergocalciferol and cholecalciferol.
US department of health and human sources has stated that “Vitamin D is essential for the formation, growth and repair of bones and for normal calcium absorption and immune function.“ Studies have also demonstrated that an increased concentration of Vitamin D in the blood is related with a low risk of colorectal cancer.
Vitamin D has a plethora of health benefits some of which are discussed below.
Vitamin D is important for the absorption and metabolism of calcium and phosphorus which play an essential role in the maintenance of healthy bones. Doctors have supported the fact that Vitamin D plays an essential role in regulating and strengthening the immune system and helps the body in fighting against common health problems such as common cold. Vitamin D also reduces the risk of the development of multiple sclerosis. Vitamin D is also a significant help in the maintenance of the health of the brain and helps in proper cognitive functioning in the later age of life.
Research states that Vitamin D is one of the essential components helping in maintaining healthy body weight. Current research states that the Vitamin D concentration in the body right before a low calorie diet results in successful weight loss which supports the possible role of Vitamin D in weight loss. Vitamin D supplementation is also related with the reduction in the severity and the frequency of the symptoms of the asthma. It also brings down the chances of hospitalization in patients suffering from asthma. Vitamin D also reduces the chances if the development of rheumatoid arthritis in women. Vitamin D acts as one of the body’s essential defenses against protection from the damage occurring from low amounts of radiation. Research studies have also proven that adequate levels of Vitamin D in blood can reduce the risk of the development of the cancer. It has also been seen that people suffering from cancer are generally deficient in calcium levels. Researchers have also reported that individuals taking treatment for tuberculosis recover at a better rate if they’re given Vitamin D supplementation. Another study has suggested that low levels of Vitamin D may also contribute to the risk of heart attack and even an early death.
How much Vitamin D is needed?
Institute of medicine of the national academies has recommended adequate dosage in absence of exposure to sunlight or synthesis of Vitamin D within the body.
1 to 70 years of age: 15 μg a day
Above 70 years of age: 20 μg a day
Pregnant or lactating women: 15 μg a day
American academy of pediatrics have recommended that exclusively or partial breastfed babies should receive 400 UI per day shortly after birth while on weaning they should consume a minimum of 1000 ml per day of Vitamin D fortified milk or whole milk. Older children and adolescents should also get 400 UI per day in the form of fortified milk or Vitamin D supplements. So, ensure your daily dose of sunshine vitamin through an exposure to sunlight and fortified milk or cereals.
Category: HERBAL SUPPLEMENTS
