As we know The human body produces vitamin D as a reaction to sun exposure. A person can also increase his vitamin D intake through certain foods or supplements.
Vitamin D deficiency is being found in most people nowadays. Because we do not try to get this essential vitamin. While vitamin D is the easiest to obtain. As soon as you are exposed to sunlight or your skin is exposed to sunlight, the process of manufacturing vitamin D in your body starts.
Vitamin D is actually a group of fat-soluble pro-hormones that gather in body fat. The role of vitamin D is very important in maintaining calcium and phosphorus levels in our body. Vitamin D serves as a steroid to transport calcium from the hands to the bones.
Types of Vitamin D
Vitamin D can be divided into 5 parts – Vitamin D-1, Vitamin D-2, Vitamin D-3, Vitamin D-4, and Vitamin D-5. All these vitamins contribute greatly to the health of our body. Vitamin D also plays an important role in the absorption of calcium, smooth care of the immune system, and complete growth and control of bones and cells. Apart from this, vitamin D is also helpful in reducing inflammation in body parts.
Benefits of Vitamin D
Vitamin D has several roles in the body:
- Promoting healthy bones and teeth.
- Supporting immune, brain, and nervous system health.
- Regulating insulin levels and supporting diabetes management.
- Supporting lung function and heart health.
- Affecting the expression of genes involved in the development of cancer.
Read about these benefits in more detail:
1- Healthy bones:
Vitamin D plays a key role in the regulation of calcium and the maintenance of phosphorus levels in our blood. These components are important for maintaining healthy bones.
People intake vitamin D to allow the intestines to stimulate and absorb calcium and reclaim calcium that the kidneys would otherwise emit.
Vitamin D deficiency in children can cause rickets, which leads to a severely bent appearance due to softening of bones.
Similarly, in adults, vitamin D deficiency manifests as osteomalacia or bone softening. Osteomalacia results in reduced bone density and muscle weakness.
A vitamin D deficiency can also present as osteoporosis, for which more than 53 million people in the United States either seek treatment or face an increased risk.
2. Low flu risk:
A 2018 review of existing research suggested that some studies found that vitamin D had a protective effect against the influenza virus.
Further research is necessary to roll out the protective effect of vitamin D on the flu.
3. Healthy baby:
Vitamin D deficiency has high blood pressure in children. A 2018 study found a possible association between low vitamin D levels and stiffness in children’s artery walls.
The American Academy of Allergic Asthma and Immunology (AAAAI) suggests that evidence points to a relationship between low vitamin D risk and increased risk of allergic sensitization.
An example of this is children who live close to the equator and have a low rate of hospital admission for allergies and low prescriptions for epinephrine autonomicators. They are also less likely to have a peanut allergy.
AAAAI also exposes an Australian study of egg intake. Eggs are a common early source of vitamin D. Children who started eating eggs after 6 months were more likely to develop food allergies than children between 4 and 6 months of age.
4. Healthy pregnancy:
A 2019 review suggests that pregnant women who lack vitamin D may have a higher risk of developing and giving birth to preeclampsia.
Doctors also associate poor vitamin D conditions with gestational diabetes and bacterial vaginosis in pregnant women.
In a 2013 study, The researchers combined high vitamin D dose during pregnancy with an increased risk of food allergies in the baby during the first 2 years of life.
5. Vitamin D reduces depression:
Research has shown that vitamin D can play an important role in regulating mood and eliminating depression. In one study, scientists found that people with depression receiving vitamin D supplements saw an improvement in their symptoms.
In another study of people with fibromyalgia, researchers found that vitamin D deficiency was more common in people who were experiencing anxiety and depression.
6. Vitamin D boosts weight loss:
If you are trying to lose weight or prevent heart disease then consider adding vitamin D supplements to your diet.
In another research, overweight people who intake daily vitamin D supplements improve their heart disease risk markers.
Beware of vitamin D deficiency.
Many factors can affect your ability to get a sufficient dose of vitamin D through the sun alone. These factors include:
- Being in an area with high pollution.
- Using sunscreen.
- Spend more time indoors.
- Live in large cities where buildings prevent sunlight.
- Having deep skin. (The higher the melanin level, the lower the skin can absorb vitamin D.).
These elements contribute to vitamin D deficiency in an increasing number of people. Therefore it is important to get some of your vitamin D from sources other than sunlight.
Symptoms of vitamin D deficiency may include:
- Regular illness or infection.
- Bone and back pain.
- low mood.
- Impaired wound healing.
- Hair loss.
- muscle pain.
If vitamin D deficiency continues for a long time, it can result in complications, such as:
- Heart condition.
- Autoimmune problems.
- Neurological disease.
- Pregnancy complications.
- Some cancers, especially the breast, prostate, and colon.
Sources of Vitamin D.
Taking enough sunlight is the best way to produce enough vitamin D in our bodies. Vitamin D includes food sources:
- Fatty fish, such as salmon, mackerel, and tuna
- Egg yolk.
- cottage cheese.
- dark chocolate.
- Beet and sweet potato.
- fortified milk.
- fortified grains and fruit juices.