Our body is a powerful machine which is capable of doing many things on its own. But the one thing it can’t do is manufacture Vitamins. Here is where the food we ingest comes in. Our body is able to procure the Vitamins it needs from the foods we eat. We know different foods contain different Vitamins. Many of us take Vitamin capsules but we won’t need them if we eat a variety of healthy food items.
But do you know that Vitamin D is the only Vitamin produced naturally by the body. For the body to produce Vitamin D, it has to be exposed to adequate amounts of Sunlight. Exposure to Sunlight for ten minutes thrice a week is more than enough.
Also, studies have shown that as we age, our body tends to prepare less Vitamin D. For this we have to take in a proper healthy diet rich in Vitamin D.
Did you know Vitamin D does more than just cure rickets? It also helps the body absorb calcium and helps protect against chronic diseases such as cancer, diabetes, rheumatoid arthritis, multiple sclerosis and autoimmune diseases!
Interesting! Right? So let’s see how beneficial Vitamin D is to our body.
Why do we need Vitamin D?
Vitamin D is the only vitamin that is also a hormone and our body is efficient in making it when our skin is exposed to direct Sunlight. After Vitamin D is made by the skin or ingested with food, our kidneys and liver help to convert it into an active form of a hormone called Calcitrol.
As a hormone, Calcitrol monitors our calcium absorption to help build strong bones and teeth and helps maintain muscle strength.
Moreover Calcitrol has biological effects on diverse tissues which indicate that this Sunlight generated hormone sustains health of the entire body. Calcitrol enables normal cell proliferation, inhibits cancerous growth and influences immune cell activity.
Vitamin D levels can be measured through a blood test and if detected to be too low can be restored to normal levels. Dietary sources to increase Vitamin D include fortified foods such as milk, yogurt, margarine, cereals, catfish, sardines, salmon, tuna, egg yolks and cod liver oil.
But the very best resource for this wonder vitamin/hormone is freely found outdoors as simple and glorious Sunshine. Your body will produce only the amount of Vitamin D/hormone which it needs and this will last twice as long as that derived from other sources. Being fat soluble, any excess Vitamin D produced by the Sun is stored in body fat to be used later during Sun deficient periods. Hence you needn’t worry about overdosing. You only need about 10 to 15 minutes of direct Sun exposure to your arms and/or face a few times a week to get enough Vitamin D. After this period of time, you can use your sunscreen without worry.
Benefits of Vitamin D:
1. It is essential for the formation of healthy/strong bones, teeth and nails.
2. It is essential for the absorption and metabolism of calcium and phosphorus which perform various functions like maintaining healthy bones.
3. It enhances the absorption of Vitamin A and Vitamin C in the body.
4. It may reduce the risk of developing multiple sclerosis.
5. It enhances the efficacy of our immune system
6. Vitamin D is important to reduce the risk of high blood pressure.
7. Vitamin D lowers the risk of developing cancer. Women who consume 500 IU of Vitamin D a day with low-fat dairy products enjoy a greatly reduced risk of developing breast cancer before menopause.
8. It can reduce the severity and frequency of asthma problems.
9. Vitamin D helps reduce the risk of developing rheumatoid arthritis especially in females.
10. It helps in preventing osteoporosis especially in females.
11. It plays an important role to help the brain function at its best
Daily intake of Vitamin D:
Infants 0-12 months - 1000 IU
Children 1-18 years - 2000 IU
Adults 19 years and older - 2000 IU
What is Vitamin D deficiency?
Vitamin D deficiency happens when your body -- your blood in particular -- does not contain enough Vitamin D. This can be caused by the following factors:
• Inadequate exposure to the right kind of Sunlight
• Inadequate intake of foods and supplements
• Disorders in the gastrointestinal tract that limit absorption
• Liver disorders
• Kidney disorders
Vitamin D deficiency can lead to the following health problems:
• Rickets in children.
• Osteomalacia – softening of bone due to demineralization.
• Risk of fractures in adults, especially in post menopausal women.
• Arteriosclerosis or hardening of arteries.
• Osteoporosis – reduced bone mineral density and increased bone fragility.
• Dental decay – caries in teeth.
• Lack of energy, weakness.
• Disturbed sleep or insomnia.
• Diarrhoea.
• Nervousness.
What are the sources of Vitamin D?
• Milk and milk products.
• Cod liver oil.
• Fishes – salmon, mackerel, sardines, tuna.
• Egg yolks.
• Fortified cereals.
• Beef liver.
Just a10 minute walk in the Sun coupled with intake of healthy food can result in the formation of strong bones and healthy skin.
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