The Benefits of Vitamin D
Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3. Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood. Vitamin D has several important functions Perhaps the most vital are: Vitamin D helps to reduce weight. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect. Facilitates the absorption of calcium and phosphorus Facilitating the normal immune system function. For normal growth and development of bones and teeth Improved resistance against certain diseases. Decreasing your chance of developing heart disease Helping to reduce your likelihood of developing the flu Research has shown that vitamin D might play an important role in regulating mood and warding off depression. If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones (osteomalacia) or fragile bones (osteoporosis). Factors affecting absorption of vitamin D through the sun alone are : Factors affecting the absorption of vitamin D through the sun alone are: Being in an area with high pollution Using sunscreen Spending more time indoors Living in big cities where buildings block sunlight Having darker skin. (The higher the levels of melanin, the less vitamin D the skin can absorb.) These factors contribute to vitamin D deficiency in an increasing number of people. That’s why it’s important to get some of your vitamin D from sources besides sunlight. The symptoms of a vitamin D deficiency in adults include: Tiredness, aches and pains, and a general sense of not feeling well Severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait Stress fractures, especially in your legs, pelvis, and hips If you’re diagnosed with a vitamin D deficiency, your doctor will likely recommend you take daily vitamin D supplements. Food Sources of Vitamin D Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include: Salmon Sardines Egg yolk Shrimp Milk (fortified) Cereal (fortified) Yogurt (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 can help.