Vitamin D Sources– What is this, Can you tell me?
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John asked me – Why you need Vitamin D for your health?
Please Tell me facts about Vitamin D?
Of course!
I will share here about-Vitamin D Sources, Vitamin D Function, Vitamin D Benefits, and Vitamin D Daily Requirement & Vitamin D Deficiency disease.
Please stay with me for just 6 minutes and get knowledge from here.
So, grab a cup of tea or coffee and stick here.
Contents
1.Vitamin D Sources:
1.1. Sun exposure-
Vitamin D is created when your skin is exposed to direct sunlight for few minutes only.
The amount of vitamin D that your skin makes can certainly depend on such factors as the period the time you spend.
Normally the sun’s rays are most effective between 10 am and 3 pm.
It’s the UV i.e ultraviolet light in sunlight which produces your skin to make vitamin D.
1.2. Food sources-
The ideal way to get sufficient vitamin D every day is to eat a variety of healthy meals from all food groups, remember it very well.
The vitamin contents of a variety of foods are shown in the table as bellow-
1.3.Vitamin D Content of Foods-
International Units per serving-
Cod liver oil, 1 tablespoon: 1350
Swordfish, cooked, 3 ounces: 565
Salmon (sockeye) cooked, 3 ounces: 475
Tuna, canned in water, drained, 3 ounces: 155
Orange juice fortified with vitamin D, 1 cup: 135
Milk, vitamin-fortified, 1 cup: 115-125
Yogurt, which fortified with 25% of the daily value of vitamin D, 6 ounces: 80
Margarine, fortified, 1 tablespoon: 62
Sardines, canned in oil, drained, 2 sardines: 45
Liver, beef, cooked, 3 ounces: 40
Egg yolk, 1 large: 40Cereal, which fortified with 10% of the daily value of vitamin D, 1 cup: 40
Cheese, Swiss, 1 ounce: 5
2.Vitamin D Benefits-
The function of vitamin D that is most distinctly recognized is its role in calcium metabolism.
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Nevertheless, there is proof for emerging roles that have implications for the health and prevention of various diseases.
When blood levels of calcium drop.
Then parathyroid hormone (PTH) is discharged to promote hydroxylation of 25(OH)D to its active form 1,25(OH)2D.
Both PTH and 1,25(OH)2D mobilize calcium from bone and boost the absorption of calcium from the intestine and kidneys both.
Vitamin D in its energetic form also has the huge capacity to modify cellular activity and cell differentiation & cell proliferation.
And for that reason may have many roles in physiology and health.
Vitamin D receptors have been described in all tissues including-
- the immune system
- brain
- heart
- pancreas
- and intestine
suggesting a role in these tissues.
This may clarify its association in a wide range of conditions such as type 1 and type 2 diabetes, multiple sclerosis and schizophrenia,
2.1) Vitamin D for healthy bones-
Vitamin D plays a significant role in the management of Calcium.
And routine maintenance of phosphorus levels in the blood.
Two factors which are incredibly important for preserving healthy bones.
We required vitamin D to assimilate calcium in the part of the intestines and to reclaim calcium that would usually be excreted through the kidneys.
Vitamin D deficiency in children can trigger rickets, a disease distinguished by a severely bow-legged appearance due to the softening of the bones
In adults, vitamin D insufficiency manifests as osteomalacia or Osteoporosis.
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Osteomalacia results in poor bone density and muscular fragility.
Osteoporosis is the most frequent bone disease amongst post-menopausal women and aged men.
2.2) lower risk of flu –
Children offered 1,200 International Units of vitamin D per day for 4 months during the winter and it decreased their risk of Influenza.
An infection by over 40%
2.3) lower risk of diabetes-
Countless observational studies have shown a reciprocal relationship between blood concentrations of vitamin D in the body and the risk of type 2 Diabetes.
In people with type 2 diabetes, inadequate vitamin D levels may adversely affect insulin secretion and glucose tolerance.
2.4.Cancer prevention-
Vitamin D is exceptionally important for regulating cell growth and for cell-to-cell correspondence.
And for improvement of new blood vessels in cancerous tissue, increasing cancer cell death, and reducing cell expansion.
Vitamin D impacts more than 200 human genes and, which could be affected as when we do not have sufficient vitamin D.
Vitamin D insufficiency has also been corresponding with an increased risk of –
- cardiovascular disease
- hypertension multiple sclerosis
- autism
- , Alzheimer’s disease
- , rheumatoid arthritis
- asthma severity
- and swine flu
Nevertheless, more trustworthy studies are needed before these associations can be confirmed.
Many of these features occur through Vitamin D’s positive effect on the immune system
Vitamin D has several roles in the body, helping to:
protect the health of bones and teeth.
maintain the health of the immune system, brain, and nervous system.
control Insulin levels and aid diabetes management.
maintain lung function and cardiovascular health.
Affect the expression of genes involved in cancer development.
Besides the name, vitamin D is considered to be a very good pro-hormone and not truly a vitamin but more than that!
Vitamins are nutrients and cannot be produced by the body and for this reason it must be taken from diet.
Though, vitamin D can be synthesized by our body when sun rays strike our pores and the skin.
It is calculated that direct exposure on uncovered skin by the sun for 5-10 minutes is required.
Only 2-3 times per week is enough for Vitamin D Production for a human being.
Most peoples are trying to generate enough vitamin D and, vitamin D cracks down quite rapidly.
It means that stores can run low and, mostly in winter.
3.Vitamin D Regular requirements:
Vitamin D consumption can be calculated in two ways: one is- in micrograms (mcg) and other is- International Units (IU).
One microgram of vitamin D is identical to 40 IU of vitamin D.
The suggested intakes of vitamin D throughout life were updated by the U.S. Institutes of Medicine (IOM) in 2010 and are usually set at Infants-age- 0-12 months: 400 IU (10 mcg).
- Children-age- 1-18 years: 600 IU (15 mcg).
- Adults up to the age of 70: 600 IU (15 mcg).
- Adults more than 70 age: 800 IU (20 mcg).
In the case of- pregnant or lactating women: 600 IU (15 mcg).
One microgram of vitamin D = 40 IU of vitamin D.
4.Vitamin D Deficiency Disease:
Despite the fact that the body can create vitamin D, there are many causes deficiency can occur.
For example, darker skin color and the utilize of sunscreen reduce the body’s capability to absorb the ultraviolet radiation B (UVB) rays from the sun needed to create vitamin D.
A sunscreen with sun protection aspect (SPF) 30 can minimize the body’s capability to synthesize the vitamin by 95%.
To initiate vitamin D production, the skin has to be immediately exposed to sunlight, not covered by clothing.
People who are living in northern latitudes or areas of high pollution, work at night.
Infants who are specifically breast-fed need a vitamin D supplement on a regular basis.
If they are dark-skinned or have minimal sun direct exposure.
Even though vitamin D supplements can be taken.
It is best to obtain any vitamin and mineral through herbal sources wherever it is available.
Osteomalacia, a bone-thinning problem that occurs specifically in adults and is recognized by proximal muscle weakness and bone fragility.
Osteoporosis, an issue distinguished by reduced bone mineral density and increased bone fragility.
Enhance the risk of fracture-
Rickets, a childhood infection characterized by obstructed growth and deformity of the long bones.
The very first sign of subclinical vitamin D deficiency is craniotabes, abnormal softening or thinning of the skull
Muscle pain and weakness-
Muscle twitching or fasciculations is frequently seen due to reduced ionized calcium, occurring from a low vitamin D.
Light-headedness-
Periodontitis, local unhealthy bone loss that can benefit from tooth loss.
Pre-eclampsia: There has been a relationship between vitamin D deficiency and women who develop pre-eclampsia in pregnancy.
The appropriate relationship of these situations is not well understood
parental vitamin D insufficiency may affect the baby, causing overt bone infection from before birth and impairment of bone quality after birth.
Depression: Hypovitaminosis D is a risk factor for major depression.
Some researchers have found that low levels of vitamin D are associated with depressed feelings and are revealed in patients who have been diagnosed with depression.
5.Conclusion-
Vitamin D is significant for a huge number of features in the body and, from supporting strong and healthy bones to preserving your immune system.
Most of your body’s Vitamin D comes from getting enough sunlight by your skin.
For many people, this is a struggle, which is why new Government guidelines recommend a daily Vitamin D3 supplement.
It’s also been shown to maintain the immune system.
So receiving Vitamin D during the winter months and when you may be more most likely to feel under the weather.
It could help to maintain your immune system and, which is integral in preventing off bugs.
6.FAQ-
Q. Why You Require Vitamin D?
Vitamin D is one of the numerous nutrients our bodies require to remain healthy.
Among the vitamin’s main functionality to helps the body:
- Absorb calcium. Vitamin D- along with calcium and, helps to establish bones and keep bones sturdy and healthy.
- Block the discharge of parathyroid hormone.
This hormone reabsorbs bone tissue, which creates bones thin and brittle.
Vitamin D may also perform a role in muscle features and the immune system.
Q: exactly what is rickets?
A: Rickets is a disease of children and teenagers that affects the growing bone problem.
It directs to soft, weak bones that can cause malformation and short stature.
Rickets outcomes from the failure of growing bone to calcify properly.
Some serious cases have been related to respiratory failure.
Q. Is vitamin D helps with weight loss? True or false?
A: True.
A study from the University of Milan has found that acquiring vitamin D supplements led to weight loss in overweight and overweight people who had vitamin D deficiency.
Researchers believe that vitamin D supplements used for weight loss reduction and improve the results of a lower-calorie diet.
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The investigators recommend that obese people should be verified for vitamin D deficiency and if the condition is existing, begin taking supplements.
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You can read here also- https://en.wikipedia.org/wiki/Vitamin_D
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