Vitamin D is the fat dissolving vitamin that is already present in some foods we eat in our daily life. Vitamin-D is essential for general health, strong bones and teeth. Vitamin-D is naturally present in very few types of foods. It is also produced endogenously when ultraviolet rays from sunlight directly strike the skin and trigger Vitamin-D synthesis (production).
Vitamin-D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentration to enable normal mineralization of bones. It is also essential for growth of bones. Due to Vitamin-D deficiency, bones can become thin, brittle, weak and misshapen. Vitamin-D prevents rickets in children. Together with calcium, Vitamin-D also helps to protect from osteoporosis.
Vitamin-D can also protect against infections by keeping immune system healthy. It also help to reduce the risk of developing chronic diseases such as multiple sclerosis and certain types of cancer, such as colorectal cancer but this is still being studied. Therefore, it is important to get enough Vitamin-D from your diet.
Recommended Daily Requirement
|Age in Years||(IU/day)
|Men and Women 19-50||600|
|Men and Women 51-70||600|
|Men and Women 71 and older||800|
|Pregnant and Lactating mothers||1000|
Vitamin D from food
The food in which vitamin D is present are few in number. Fish contain a large number of vitamin D in it flesh. Whereas, very small amount is also present in the egg yolk and cheese. It can be called as the form of vitamin D3. Vitamin D2 can be availed from mushrooms.
Vitamin D from Sun
Sun light is fast and effective way of obtaining vitamin D. the people who have the deficiency in their body or even the normal person, should expose themselves to the sun for 5-20 minutes twice or thrice a week. Make sure that you don’t wear sunscreen at the moment.
Vitamin-D Content in Selected Foods
WHAT TYPE OF PEOPLE IS AT RISK OF DEFICIENCY?
Human milk can not alone fulfill the requirement of vitamin D in the baby. That is the reason, rickets and other similar diseases are found mostly in infants. Recent surveys show that besides breast feeding, the exposure of baby to the sun directly for about 15 -30 minutes is necessary to prevent him from chronic bone disease like rickets.
Older people are likely to stay inside of their house because of their age as it makes them tiresome. Due to their age, their skin looses all the proteins and it would not produce vitamin D through the skin.
People with darker skin tone
Melanin is the pigment that is present in the skin and decrease the capacity of skin to produce Vitamin D from sunlight. But from the survey, it is not obvious that black people like that of African are ought to develop bone diseases at the higher rate from the others.
Extreme vitamin D level in body
When it exceeds it necessary limit, it raise the level of calcium in the blood. It can be very dangerous as it straightly affect kidneys, heart and blood vessel. Moreover, with the increase in the calcium level in the blood, they are likely to clot in blood vessels.
Just make sure that you take the sufficient amount of vitamin D daily from your food intake or from sunlight, to prevent yourself from number of disease.