Facts about Vitamin D you should know

Read Also: Benefits of Vitamin C

• 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: