Vitamin - D - Food Sources, Deficiency Symptoms, and Recommended Intake Levels
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December 26, 2022
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What is Vitamin D?
Vitamin D is both a nutrient that we consume and a hormone that our bodies produce. It is a fat-soluble vitamin that has long been known to aid the body's absorption and retention of calcium and phosphorus, both of which are essential for bone formation. In addition, laboratory studies show that vitamin D can help control infections and reduce inflammation. Many organs and tissues in the body have vitamin D receptors, implying important roles beyond bone health, and scientists are actively investigating other possible functions.
Over the centuries, people's lifestyles have evolved. People mostly work indoors and consume an increasing amount of junk food. If a person's exposure to sunlight is insufficient for any reason, or if he or she does not get enough of it from the food they eat, it is highly recommended that they take vitamin D supplements. If the elderly or those with dark skin are concerned about their health, they should take additional supplements. If one wants to have strong bones, boost immunity, easily fight depression, or even maintain a healthy weight, one must find a practical way to ensure a proper level of this essential protector in one's bloodstream.
Foods that are rich in Vitamin D
Few foods contain vitamin D naturally, though some are fortified with the vitamin. Because it is difficult to consume enough vitamin D through food, most people prefer to take a supplement. There are two types of vitamin D supplements: vitamin D2 ("ergocalciferol" or pre-vitamin D) and vitamin D3 ("cholecalciferol"). Both are naturally occurring forms that are produced in the presence of ultraviolet-B (UVB) rays from the sun, hence the nickname "the sunshine vitamin," but D2 is produced in plants and fungi and D3 in animals, including humans.
Vitamin D is not only obtained from the sun. It can also be found in dairy products, cheese, egg yolks, beef liver, sea food, and certain types of fish such as salmon, tuna, and mackerel. Vitamin D is also found in potatoes, parsley, oats, and some herbs
Symptoms of Lack of Vitamin D
A lack of vitamin D always has negative consequences. Softening of the bones, pain in the bones, and fractures are common symptoms, as are muscle aches, lowered immunity, cognitive problems in the elderly and stunted growth in children, fat accumulation, asthma, and even depression.
The body must absorb calcium in order to have a strong skeleton. Vitamin D is necessary for bone density maintenance and the prevention of rickets, which can cause weak bones, cramps, or spasms in the feet or hands. Calcium absorption may be reduced as a result of vitamin D deficiency, which may result in difficulty exercising and walking, hip fractures, or osteoporosis.
However, the benefits of vitamin D go far beyond simply strengthening the bones. The availability of this vitamin in the organism affects the function of approximately 200 genes. Low vitamin D levels can lead to high blood pressure, metabolic syndrome, diabetes, various heart diseases, and even the risk of stroke.
Vitamin D promotes cell differentiation and even identifies and induces apoptosis in cancerous cells. As a result, a lack of this vitamin has been linked to various types of cancer. Furthermore, numerous studies have demonstrated vitamin D's critical role as an immune system modulator. People with extremely low levels of vitamin D in their bodies are more likely to develop Parkinson's
How to Overcome Vitamin D Deficiency?
The following methods can help increase vitamin content in the body and thus overcome nutrient deficiency:
- It is recommended that one spend 20 minutes per day in the sun. This can be combined with a daily walk or an outdoor workout.
- Include vitamin D-rich foods in your diet, such as mushrooms, fish, egg yolk, and fortified cereals. In addition, get enough calcium from dairy and eggs.
- If your vitamin levels are still low, taking Vitamin D supplements is still an option. This should only be done after consulting with your doctor or a certified nutritionist.
- Applying sunscreen tends to block the sun from hitting your skin, limiting vitamin synthesis in your body. It is best to allow the sun's UVB rays to enter the body in order for Vitamin D production to occur.
Recommended Dosage for Vitamin D
The RDA for vitamin D provides the daily amount required to maintain healthy bones and normal calcium metabolism in healthy people. It assumes very little sun exposure.
- RDA: The Recommended Dietary Allowance for adults 19 and older is 600 IU (15 mcg) daily for men and women, and 800 IU (20 mcg) daily for adults over 70.
- UL: The Tolerable Upper Intake Level (UL) is the maximum daily intake that is unlikely to have a negative impact on health. For adults and children aged 9 and up, the UL for vitamin D is 4,000 IU (100 mcg).
Toxicity and Side Effects of Vitamin D
Large amounts of vitamin D are toxic. Symptoms in both children and adults frequently appear after several months of heavy use. They are as follows:
- Constipation
- Muscle tone has decreased (hypotonia)
- Joint discomfort
- Irritability
- Having more thirst than usual
- Producing more urine than usual
- Appetite loss
- Vomiting
- Blood pressure is high (hypertension)
Too much vitamin D can also harm the heart and kidney valves. This is because calcium deposits in these organs.
To summarize, an adequate level of vitamin D in the blood has numerous advantages. It aids in the prevention of several types of diabetes, heart attacks and failures, strokes, high blood pressure, and cancer. It improves calcium and phosphorus metabolism. As a result, muscle weakness and falls are avoided. Vitamin D levels are critical for bone health and the prevention of osteoporosis. It improves muscle function, blood pressure, insulin activity, and blood sugar balance. It also reduces the likelihood of bacterial infections and chronic inflammation. If vitamin D levels are normal, people of all ages can avoid chronic fatigue and improve mood stability.
Medical Disclaimer
Any medical information referred to in or through our blog is provided as information only and is not intended:
- as medical diagnosis or treatment
- to replace consultation with a qualified medical practitioner
Spend some time in the sun during the recommended hours when the sun’s UV rays are not harmful to your body, and heal yourself by consuming a nutrition-rich diet. Follow the steps mentioned in the blog to overcome the vitamin-D deficiency. Set renewed health goals for the New Year and achieve them to improve your quality of life.