Vitamin D deficiency is becoming a new lifestyle problem these days. It is a common problem among older adults and people who do not get much exposure to sunlight. Since our school days, we have been studying that sunlight is a rich source of vitamin D but, the fact is our body produces vitamin D with the help of sunlight through the
process of synthesization.Vitamin D deficiency is becoming a major health problem because of the sedentary lifestyle. However, lifestyle is not the only reason to blame for this increasing health problem. Lack of vitamin D in the diet, not getting enough exposure to sunlight, having dark skin and obesity are some of the reasons for vitamin D deficiency.
process of synthesization.Vitamin D deficiency is becoming a major health problem because of the sedentary lifestyle. However, lifestyle is not the only reason to blame for this increasing health problem. Lack of vitamin D in the diet, not getting enough exposure to sunlight, having dark skin and obesity are some of the reasons for vitamin D deficiency.
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Here are some facts you should know about Vitamin D:
- Vitamin D is fat-soluble vitamin found in yogurt, cereals, cheese and juice. There are very few dietary sources of vitamin D (especially for vegetarians).
- Vitamin D is essential for the body in order to absorb calcium and phosphorus we get from the food
we eat. It helps in building and maintaining bones; protects against bone loss and osteoporosis. - Vitamin D assists immune system to fight against bacteria and viruses.
- Research suggests that optimum levels of vitamin D helps in protecting the body from getting 16 different types of cancers like- lung, breast, ovarian, prostate, colon, pancreatic cancer and more.
- The rich sources of vitamin D are fatty fish such as salmon, tuna, and mackerel.
- Beef liver and egg yolks provide small amounts of vitamin D to the body but still can help people who are allergic to eating fish.
- Skin exposed to sunlight indoors through a window does not produce vitamin D. Also, cloudy day and shade cut down the amounts of vitamin D skin makes.
- People with dark skin tone needs 20-30 times as much exposure to sunlight as fair-skinned people, to generate the same amounts of vitamin D.
- Though the optimum level of vitamin D protects one from getting cancer, but some research studies shows that high level of vitamin D increases the risk of pancreatic cancer.
- High level of vitamin D in the body can cause nausea, weight loss, poor appetite, vomiting, weakness, and constipation. It can also damage kidneys and cause a problem with heart rhythm.
- People with low vitamin D level are prescribed supplements by the doctor to fulfill the deficient requirement.
- Excessive exposure to sunlight does not cause vitamin D poisoning because the body limits the amount of this vitamin it produces.
- Use sunscreen lotion or cover your skin with cloth when you are going to spend long hours in sunlight. Excessive exposure to direct sunlight may cause sunburn or skin cancer.
- Build up your skin’s sunlight tolerance by slow and gradual exposure to the sun. Spend 15-20 minutes in sunlight 2 to 4 times a week with unprotected skin.
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The optimum levels of Vitamin D
The average needs of vitamin D recommended by Food and Nutrition Board for different age groups are listed below:
|
Life
Stage |
Recommended
Amount |
|
Birth
to 12 months |
400
IU |
|
Children
1 – 13 years |
600
IU |
|
Teens
14 – 18 years |
600
IU |
|
Adults
19 – 70 years |
600
IU |
|
Adults
71 years and above |
800
IU |
IU: International UnitsTo test the vitamin D levelsThe vitamin D levels in the body can be measured by testing the blood levels in the form of 25-hydroxy vitamin D. Levels are described in either nanomole per liter or nanograms per milliliter.
The safe upper limit for vitamin D is 1,000 to 1,500 IU/day for infants, 2,500 to 3,000 IU/day for children 1-8
years, and 4,000 IU/day for children 9 years and older, adults.
years, and 4,000 IU/day for children 9 years and older, adults.
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