Vitamin D is synonymous with sunshine. It’s both a hormone that our bodies make and a nutrient we can consume. It is a fat-soluble vitamin that helps the body absorb and retain calcium and phosphorous, both are vital for bone health. Vitamin D occurs in two forms “ergocalciferol” or pre-vitamin D and vitamin D3 “cholecalciferol” which are produced when you get exposed to sunlight, due to the presence of ultraviolet rays. Let’s explore importance of Vitamin D!
Sources of Vitamin D
The major source of Vitamin D is the sun. Sun exposure makes our body produce vitamin D. However, one should not rely on only sun exposure for Vitamin D neglecting the other sources. Food sources of Vitamin D include
- Fatty fish such as tuna, salmon
- Egg yolks
- Cheese
- Mushroom
- Fortified Milk
- Orange juice
- Cereal
- Liver
Importance of Vitamin D
Bone health: Vitamin D retains calcium and phosphate, which are essential for bone health. Insufficient amounts of Vitamin D in children can cause rickets and osteomalacia in adults.
Immune function: Vitamin D strengthens the immune system and therefore reduces the risk of autoimmune diseases.
Reduce Inflammation: Vitamin D has anti-inflammatory qualities and their supplements are known to reduce chronic inflammation and aid in autoimmune diseases significantly.
Fighting various diseases: Research shows that Vitamin D levels reduce the risk of autoimmune diseases, such as multiple sclerosis, type 2 diabetes, inflammatory diseases, and other cardiovascular disorders.
Reduces the risk of cancer: Vitamin D has anti-cancer effects and aids in cancer cell renewal. It is said to decrease cancer mortality significantly.
Blood sugar regulation: Vitamin D helps regulate insulin levels and their supplements lower the average blood sugar levels in people with type 2 diabetes.
Regulates mood and depression: Low Vitamin D levels have been linked to low moods and depression, whereas higher levels regulate mood and aid in depression.
Deficiency
Vitamin D deficiency occurs when your body is not able to make enough vitamins. Your body can’t make enough vitamins due to various reasons, when there’s not enough sunlight exposure due to winter, living in areas where sunlight is minimal, or staying inside for longer periods. This results in less Vitamin D production from the skin which leads to insufficient or deficiency of it particularly. People with darker skin tend to have less Vitamin D since their melanin levels are higher. Having more melanin reduces your ability to synthesize Vitamin D from the sun, hence resulting in lower levels of that vitamin.
Vitamin D deficiency can cause calcium deficiency disease, hormonal imbalance, hyperparathyroidism, and also a spike in blood pressure. Low Vitamin D levels have also been linked to type 2 diabetes and insulin resistance. Several biological and environmental factors can put one at risk for Vitamin D deficiency such as old age and higher melanin content.
Symptoms of Deficiency
People with mild deficiency may not show symptoms, but when it gets too scarce, symptoms and disorders start to show up.
- Muscle weakness
- Bone pain
- Fatigue
- Cramps
- Mood changes
Ways to boost Vitamin D
Get your daily dose of sunshine:
Sunlight is the best source of vitamin D. So spend at least 10-15 minutes in the sunlight daily.
Vitamin D-rich foods in the diet:
Fatty Fish such as tuna, salmon, egg yolks, mushroom, beef liver, and cheese are all rich sources of Vitamin D. So include them in your diet regularly.
Consume more fortified foods:
Fortified foods are foods that add an extra source of nutrition. These include cow’s milk, cereal, tofu, and plant-based milk alternatives such as almonds, and hemp milk. Fortified foods can quickly increase the Vitamin D levels in your body.
Try supplements:
Pregnant women, infants, and menopausal women are often prescribed supplements. Anyone can take supplements in the recommended dosage to boost their Vitamin D levels.
In conclusion, Vitamin D is a vital nutrient that enables many functions and fights diseases in our body. Get adequate levels of Vitamin D to stay healthy and protected from various diseases. To check your Vitamin D levels, book an appointment or visit the nearest Center of Aarthi Scans and Labs.
