Vitamin
D is a nutrient that supports the absorption of calcium. Vitamin D is needed
for health and to maintain strong bones. It supports breast, colon and prostate
health, and contributes to the maintenance of a healthy mood. People who are not
getting enough vitamin D may develop soft, thin, and brittle bones, a condition
known as rickets in children and osteomalacia in adults.
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Vitamin D Benefits
Vitamin
D is found in two different forms: D2 (ergocalciferol) and D3
(cholecalciferol). Both increase vitamin D in the blood. Both boast properties
beneficial to our bone, tooth, muscular and immune health. It helps the movement
of muscles and the immune system needs vitamin D to fight against bacteria and
viruses. Together with calcium, vitamin D also helps to protect older adults
from osteoporosis.
Very
few foods naturally have vitamin D. Some of them are:
- Animal meat, eggs, fish oil and dairy products. Beef liver is one of the best sources of vitamin D.
- Fatty fish such as salmon, tuna.
- Mushrooms provide some vitamin D.
- Infants can get vitamin D through formula milk. Mother’s milk is very important, but it is not high in vitamin D.
Vegetarians
do not consume any of these foods, but they can opt for fortified cereals,
energy bars or dietary supplements that are enriched with vitamin D. The body makes vitamin D when skin is directly exposed to the sun,
and most people meet at least some of their vitamin D needs this way. However,
despite the importance of the sun to vitamin D synthesis, it is prudent to
limit exposure of skin to sunlight in order to lower the risk for skin cancer.
People who avoid the sun or who cover their bodies with sunscreen or clothing
should include good sources of vitamin D in their diets or take a supplement.
Deficiency of Vitamin D
People
can become deficient in vitamin D because they don't consume enough or absorb
enough from food or their exposure to sunlight is limited, or their kidneys
cannot convert vitamin D. Some categories of people are not getting enough
vitamin D required by the body and these groups are:
- Breastfed infants, since human milk is a poor source of the nutrient.
- Older adults, since their skin doesn't make vitamin D when exposed to sunlight. Their kidneys are less able to convert vitamin D to its active form.
- People with dark skin.
- People with disorders such as Crohn's disease or celiac disease who don't handle fat properly, because vitamin D needs fat to be absorbed.
- Obese people, because their body fat binds to some vitamin D and prevents it from getting into the blood.
In
children, vitamin D deficiency causes rickets, where the bones become soft and
bend. In adults, vitamin D deficiency leads to osteomalacia, causing bone pain
and muscle weakness. Vitamin D has possible connections to several diseases
including diabetes, hypertension, and autoimmune
conditions such as multiple sclerosis. As you get older, you are
at risk of, osteoporosis, where bones become
fragile and may fracture if one falls. It is one consequence of not getting
enough calcium and vitamin D over a long term. Some studies show that vitamin D
may protect against colon cancer and cancers in prostate and breast.
Excess
amount of vitamin D is harmful and it will cause nausea, vomiting, poor
appetite, constipation, weakness, and weight loss. It may also cause confusion,
disorientation, and problems with heart rhythm. Excess vitamin D will make
damage to the kidneys.
There is also an important difference
between the two forms of vitamin D. While D3 can be manufactured naturally by
exposure of the skin to sunlight, D2 is found only in plants. Therefore, D3
(cholecalciferol) deficiency can be avoided by taking a Vitamin D supplement that
contains ‘cholecalciferol’.
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