Vitamin D is a group of fat-soluble vitamin that is different from other vitamins because our bodies can make most of what we need with exposure to sunlight.
It is resoponsible for increasing intestinal absorption of calcium, magnesium, and phosphate.Vitamin D is more than a vitamin in that is acts as a pro-hormone and effects hormone balance and immune regulation of the body.
Vitamin D has a significant role in calcium homeostasis and metabolism. A diet deficient in vitamin D in conjunction with inadequate sun exposure causes osteomalacia (or rickets when it occurs in children), which is a softening of the bones. In the developed world, this is a rare disease. However, vitamin D deficiency has become a worldwide problem in the elderly and remains common in children and adults. Low blood calcifediol (25-hydroxy-vitamin D) can result from avoiding the sun.Deficiency results in impaired bone mineralization and bone damage which leads to bone-softening diseases, including rickets and osteomalacia.Many studies shows direct and indirect relationship with metabolic syndrome such as PCOS,Diabetes etc.
Most foods, unless they are fortified, are poor sources of vitamin D and there are only a small amount of vitamin D rich foods to choose from.
Food rich in vitamin D
Mushroom are also capable of producing vitamin D when exposed to sunlight just like the humans. As most of the mushrooms grow in a dark environment and they do not contain the vitamin but certain types of mushroom are produced under ultraviolet light. White button mushrooms contain vitamin D. You will get 1048 IUs of vitamin D in 100 grams of white button mushroom.
People on diet usually avoid eating egg yolk but they are pack with vitamin D. A single yolk contains around 40 IUs of vitamin D, so it is advisable to eat the whole egg and not just the egg white. It is one of the most convenient ways of getting vitamin D.
The golden capsule filled with cod liver oil is another source of vitamin D. A tablespoon of cod liver oil has around 1300 IUs. Rich in omega-3 fatty acids, salmon is also an excellent source of vitamin D. Around 450 IUs of vitamin D is present in 85 grams of salmon. You can also eat other fatty fish like trout, tuna. and mackerel to get vitamin D Whole milk is another good source of vitamin D. Usually, a glass of cow’s milk contains around 80 IUs of vitamin D. You can also eat yogurt or cheese to get the vitamin. Fortified foods with added vitamin D are also available in the market. Food items like soy milk, almond milk and orange juice are fortified to provide more vitamin D. Go through the label to know which foods are fortified. Vitamin D plays a role in calcium absorption into the bones. A deficiency in vitamin D can result in a softening of the bones called osteomalacia or a bone abnormality called rickets.
Some of the biggest vitamin D deficiency symptoms include:
- Weakened immune system
- Seasonal depression
- Autoimmune disease
- Cancer
- Weak bones (osteopenia)
- Skin issues eczema and psoriasis
- Dementia
People most prone to a vitamin D deficiency include those who live in northern regions with little sunlight exposure, people with darker skin, people on low fat diets and those taking steroids and weight loss medications. Vitamin D also helps with cell replication, and may play a role in the development of autoimmune conditions. The RDA for vitamin D is 600 IU/day and the Daily Value is 400 IU.
Top Health Benefits of Vitamin D
Weight management Vitamin D deficiency has been connected to obesity and difficulty losing weight. Correction of Vitamin D helps in weight reduction. At this time, it is unclear if vitamin D deficiency causes obesity or if obesity leads to vitamin D deficiency. Overall, if you are having difficulty losing weight, you may want to consider getting your vitamin D level checked.
Nervous system and Cancer Several studies have shown that people with lower levels of vitamin D perform poorly on standardized exams, may have poor decision making skills, and have difficulty with tasks that require focus and attention. Also, several studies have found that healthy levels of vitamin D reduce cancer risk especially for cancer of the colon and breast.
Bone and Muscle Health Consuming more high vitamin D foods plays a key role in calcium absorption and helps keep bones strong. It may also help maintain healthy muscles throughout life. Older adults with adequate vitamin D levels are more likely to be active, have improved muscle strength, and are less prone to falls.
Data is collected from authentic sources.
