What is vitamin D?
All these vitamins are basically chemicals only, in a layman language. Our body is run by different chemicals only &. Vitamin D is also a chemical.Its main source is sunlight but you can get from butter , Milk, Meat eggs, Fish etc.
Vitamin D helps with the absorption of calcium and phosphorus, so this is beneficial in terms of bone health and the health of our teeth.
How we can get ?
It’s called the sunshine vitamin for a reason. Our bodies synthesize vitamin D from sun expose.
Egg yolk , Milk, Meat, Beans are the sources of this vitamin.And there’s also vitamin D fortification in a lot of food products like fortified orange juice or fortified soy beverages as well. Fatty fish like salmon, tuna and mackerel are great sources, and one serving will provide you with about half of your recommended daily intake. Small amounts of vitamin D are also found in beef liver and cheese.
Vitamin D deficiency
Vitamin D deficiency may be a extremely common drawback worldwide.
So, there are many reasons for the deficiency of Vitamin D in the body. It may decrease when you don’t get sun. It is not like if you don’t get the sun for a month or so then you’ll have a deficiency. This doesn’t happen so fast because it remains restore also in our body. But let me clear this point for those, who keep ignoring their body for years and don’t sit in the sun, at all. They apply sunscreen a lot and keep their body covered so that the complexion doesn’t get dark.
This Vitamin is called an essential nutrient, a nutrient that the body doesn’t make entirely on its own. so it has to get it from some other source.
who is at most risk of deficiency?
Not only elders, but it’s also breastfed infants because mother’s milk is not fortified. Dark-skinned individuals skin pigments also decrease vitamin D production, and those with limited sun exposure also have deficiencies.
vitamin D deficiency as several studies clearly show that deficiency associated with stress fractures and poor bone healing.
TYPES OF VITAMIN D
And there are two types:
- Vitamin D2 (ergocalciferol)
- Vitamin D3 (cholecalciferol).
The Vitamin that we need to eat and Vitamin D3 which we get from sunlight or from foods like salmon or fortified milk.This is the same type that causes sunburns and skin cancer, but in small doses it’s fine.
vitamin D2 found in food and used as a dietary supplement. As a supplement it is used to prevent and treat poor absorption by the intestines or liver disease.
The Vitamin D2 is used to treat decreased functioning of the parathyroid glands . This Vitamin is also used to treat rickets (softening of the bones caused by Vitamin D2 or low levels of phosphate in the blood.
You can get this Vitamin in animals food but in low quantity.Basically mostly you get by sunshine. This vitamin is called”sunshine vitamin”
This vitamin cleverly transforms into a hormone in the body and circulates in the blood stream to help in the absorption of calcium and phosphorous. This is perhaps one of the most vital functions that Vitamin D3 performs.
calcium builds and strengthens teeth and bone mass and is vital for bone development and growth. In addition, Calcium plays a role in the production of hormones in the body by transmitting nerve impulses to the brain. Almost 99% of your Vitamin D supply is used for regulating the calcium in the body. The remaining part you use for strengthening the immune system and maintaining muscle strength.
You could also eat a bunch of fatty fish and get D3. but either way, at this step, you’ve got a molecule( cholecalciferol) which doesn’t do anything yet.
Why You Need ?
I’d like to talk about why you need it. We are told we need this vitamins. Before some years many people thought that, Its the waste of money to spend on vitamins. But the orthopedic surgeon and spinal specialists describe its importance very much.
It can also help prevent osteoporosis and infections. And right now there’s a lot of research looking at vitamin D and reducing the risk of chronic diseases, such as MS and cancer.
While some is good, don’t overdo it. Too much can negatively affect your heart, tissues and kidneys. And remember that many multivitamins also contain vitamin D and every bit counts towards your daily intake
Vitamin D is a very important component for your bone health. Without it you run the risk of stress fractures. With it your bones will heal stronger. This is not just a problem for older folks. There have been several studies from the US Navy, the Israeli army, and the Finnish military that showed lower rates of stress fractures during military training for young recruits with higher vitamin levels.
ifthe vitamin decreases in the body then many other Vitamins stop working. We are so much dependent on the Sunlight. Don’t think that with the help of technology, now we’ll manage everything on our own. Ultimately we are dependent on nature.God has designed us in such a way that we need to connect with nature otherwise later or sooner we’ll fall sick.
Despite its fortification of dairy products, the prevalence of its deficiency is very high. Elderly folks have a high rate of deficiency. Even young healthy have a 50 percent chance of deficiency of vitamin D.
Why is there a deficiency of it in spite of sitting in the sun and we have to take supplements for it?
Unfortunately, the vast majority people just do not get enough sun exposure to make their own vitamin D, and the effective sunscreen while helpful in other aspects also decrease the vitamin D production from the Sun.
According to a 2010 article in the journal Diabetes, people with low amounts of it had a 60% higher chance of heart disease than people with higher concentrations.
Lower Vitamin D is heavily correlated with increased blood pressure.
Vitamin D also has a role in brain function and might help against depression.
How Much you need ?
even if you sit for around half an hour or 40 minutes daily, it is sufficient. and sitting for just 3-4 days a week is also sufficient. But the most important thing to consider is that you must let sunlight fall on your stomach and back at least for 5 minutes.On your tummy i.e. area around the belly button and the back i.e. the area just behind your tummy, it is very important to have a sunbath in these areas. Not too much, just 5-7 minutes each.
Although, whatever grows in the presence of sunlight, it has some quantity of it but that much this vitamin is not sufficient for our body.
The daily consumption is between 800 1,000 international units of vitamin D. The people over the age of 50 need D3 more then D2, and you need 1000 milligrams of calcium together with it for fracture prevention.
Additional potential benefits of it.
- protection from colon cancer,
- protection from type 1 diabetes,
- regulation of blood pressure,
- and improvement of mental capacities.