Facts about Vitamin D you should know

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.

Read Also: Benefits of Vitamin C

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.

Also, Read: Surprising Benefits of eating Almonds

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.

Don’t Miss:

Health benefits of Garlic

Health Benefits of Coconut

Unique Benefits of Turmeric