Vitamin D For Overall Health & Wellbeing: This nutrient has many important functions. Perhaps most important is regulating the absorption of calcium and phosphorus and facilitating normal immune system function. Getting enough vitamin D is essential for the normal growth and development of bones and teeth, as well as improved resistance to certain diseases.
How important is vitamin D ?
Vitamin D helps to control or optimize the amount of calcium and phosphate in the body. These nutrients are essential to keep bones, teeth and muscles healthy.
Vitamin D deficiency can lead to bone deformities such as rickets in children, and bone pain due to a condition called osteomalacia in adults.
Vitamin D may fight verious health disorders?
Vitamin D can fight disease In addition to its primary benefits, research suggests that vitamin D may also play an important role in
Reducing the risk of multiple sclerosis (MS).
A 2018 review of population-based studies found that low levels of vitamin D are associated with an increased risk of MS Reducing the chances of heart disease.
Decreasing the chance of heart disease
Low vitamin D levels have been linked to an increased risk of heart diseases such as high blood pressure, heart failure and stroke.
Reducing the severe illnesses
Reducing the chances of serious diseases. Although studies are mixed, vitamin D may lower the chances of severe flu and COVID-19 infections. A recent review found that low vitamin D levels contribute to acute respiratory distress syndrome.
Supporting immune health.
People who do not have enough vitamin D levels may have an increased risk of infections and autoimmune diseases, such as rheumatoid arthritis, type 1 diabetes and inflammatory bowel disease.
Vitamin D For Overall Health & Wellbeing
Several factors can affect our ability to get enough vitamin D from sunlight alone.
- If you live in an area with high pollution
- Use sunscreen
- Spend most of your time indoors live in a large city where buildings block sunlight
- Have darker skin (The higher the melanin level, the less vitamin D your skin can absorb.)
- These factors can increase the risk of vitamin D deficiency. That’s why it’s important to get some of your vitamin D from non-sunlight sources or supplements.
Vitamin D For Overall Health & Wellbeing Symptoms of Vitamin D Deficiency?
- Vitamin D deficiency in adults may include fatigue, aches and pains severe bone or muscle pain or weakness stress fractures, mainly in your legs, pelvis, and hips
- A health care professional can diagnose vitamin D deficiency by performing a simple blood test.
- If you have a deficiency, your doctor may order an X-ray to check the strength of your bones. If you receive a diagnosis of vitamin D deficiency, a health care professional will likely recommend you take vitamin D supplements.
- If you have a severe deficiency, they may recommend high-dose vitamin D tablets or fluids instead. You should also make sure you get vitamin D from sunlight and the foods you eat.
Food Sources of Vitamin D
Some foods are with vitamin D naturally, and others are fortified with it.
- Fish ( salmon sardines hilsa canned tuna)
- beef liver
- Egg yolk
- Shrimp milk (fortified)
- Certain cereals and oatmeal (fortified)
- Yoghurt (fortified)
- Orange juice (fortified)
It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements may help
There has been some debate over the amount of vitamin D needed for optimal functioning.
Recent studies indicate that people need more vitamin D than previously thought.
The recommended daily dietary allowance for vitamin D is as follows:
- Infant (0-12 months): 10 mcg (400 IU)
- Children and teens: 15 mcg (600 IU)
- Adult ages 18-70: 15 mcg (600 IU)
- Adults over age 70 +: 20 mcg (800 IU)
- Pregnant or lactating women: 15 mcg (600 IU)
Vitamin D For Overall Health & Wellbeing
Vitamin D has many potential benefits.
It may reduce the risk of certain diseases, help improve mood and reduce symptoms of depression, and may help with weight management.
It’s hard to get enough vitamin D through your diet alone, so you may want to ask a health care professional for a blood test and consider taking a vitamin D supplement.