Vitamin D, also known as the sunshine vitamin, is produced by the body as a response to the exposure of sun it can also be obtained from foods or supplements.
Vitamin D breaks down very quickly, which means that out body can easily run low on Vitamin-D, especially in winter. Vitamin-D plays a substantial role in the regulation of calcium and maintenance of phosphorus levels in the blood, two factors that are extremely important for maintaining healthy bones. Vitamin-D deficiency in children can cause rickets, a disease characterized by a severely bow-legged appearance due to softening of the bones.
Importance of Vitamin D in Our Body
Having adequate amount of vitamin D in our body is important for bones and teeth. It also protects us from major diseases such as cancer, diabetes and multiple sclerosis. Vitamin-D has many functions in our body. It helps to maintain the health of teeth and bones and fulfils the need of calcium in our body. It also supports the proper functionality of the immune system, brain and nervous system, regulates insulin levels and thus aids in the management of blood sugar level. It also support cardiovascular health and lungs function and it also effects the expression of genes, which take part in cancer development.
Sunlight: The Main Source of Vitamin D
As mentioned above that sunlight is the biggest source of vitamin D. It produces vitamin-D, which is synthesized by cholesterol present in our body and consume it in the sunlight helps to fix the issue in the body, which are caused due to deficiency of vitamin D such as rickets. Working adults usually do not have vitamin-D deficiency in their bodies because they can produce enough vitamin-D when exposed to sun. It is estimated that sensible sun exposure on the skin for 5 to10 minutes 2 to 3 times per week allows most people to produce ample amount of vitamin-D.
Foods containing Vitamin D
Cod liver oil is also a good source of vitamin D, one teaspoon of it contain over 100 percent of vitamin D like 440IU. Salmon and mackerel are also sources of vitamin-D. One tea spoon of these contains about 400IU, which can be described as 100 percent vitamin-D. Eggs, mushrooms, raw milk are some minor sources through which we can get vitamin-D and fulfil our requirements in winter when there is less sunlight. The people in countries where it is too cold or has very less sun exposure have to consume 2 to 3 things, which are mentioned above per day. The amount required by a person varies with the age. Kids do not require much of it but old people need more of it because their bones get weak with the passage of time, so they have to get more sun exposure or eat more things which are rich of vitamin-D. It also improves our eyesight and Height as well, which is why older people require more of it than young people do.