Vitamin d and your health:
All you need to know about vitamin d and its relation to your healthwhat is vitamin d daily recommended intake for good health vitamin d deficiency symptoms diseases food listVitamin d Essential for Your Good Health
What is vitamin d?
Vitamin dis a very important nutrient for our health Vitamin d: Vital Role in Your Health,it is not really a vitamin.
It is in fact a fat-soluble prohormones that help the body use Calcium and Phosphorus to build and maintain strong bones .
-Increases muscle and teeth strength
-Helps the immune system to fight off invading bacteria and viruses.
-Reduces inflammation
Sources of vitamin D
How to get vitamin d ?
SUNLIGHT
Sun is our primary source of vitamin d, it’s made when skin is exposed to the ultraviolet light from the sun.
Approximately 5–30 minutes of sun exposure between 10 am and 3 pm at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin d synthesis.
Commercial tanning beds that emit 2%–6% UVB radiation is also effective but must be used wisely .
Food
Vitamin D is naturally present in very few foods
Such as :
Salmon, tuna, and mackerel
Fish liver oils
Beef liver
Vitamin D is also added to some foods
(Fortified foods) such as :
Milk ,breakfast cereals some juices, yogurt, margarine and soy beverages,wich provide most of the vitamin d in the american diet .
Supplements
Vitamin d can also be obtained through dietary supplements.
People who avoid the sun and stay indoors for long time should include good sources of vitamin d in their diets or take a supplement.
Dietary supplements might help in some situations to increase the intake of a specific vitamin or mineral.
Vitamin D is found in supplements in two forms :
d2 and d3
Supplements of vitamin d3 have been shown to reduce the risk of bone loss and fractures in elderly people
Vitamin D deficiency
Why some people become deficient in vitamin d ?
Some people become deficient in
Vitamin d because :
They don't consume enough or absorb enough
from food .
Their exposure to sunlight Is limited.
Their kidneys cannot convert vitamin d to its active form in the body.
What are the symptoms of vitamin D deficiency?
Fatigue
Muscle weakness
Muscle cramps
Bone pain
weakness
Delayed tooth formation
Dental deformities
These symptoms may reflect lack of vitamin d.
They can vary depending on the individual and the gravity of deficiency .
Many people don’t experience any symptoms, which is why it’s so important to get your blood levels checked to know for sure if you are getting enough vitamin D.
What are the diseases caused by vitamin d deficiency ?
The classical vitamin D deficiency diseases are :
Rickets
Osteomalacia -Vitamin D and osteoporosis-
Some research also suggests that women with low levels of vitamin D have a higher risk of breast cancer
Vitamin D and depression
osteoporosis
How much vitamin d our body needs?Vitamin D for Good Bone Health
The amount of vitamin d we need each day depends on age
Average daily recommended amounts from the food and nutrition board (a national group of experts) for different ages are:
400 (IU) of vitamin D each day for infants from birth to 12 months of age
600 (IU) of vitamin D for people from age 1 to 70 years old
800 (IU) for people age 71 years and older
PEOPLE THAT ARE AT RISK OF VITAMIN d DEFICIENCY
Breastfed infants should be given a vitamin D supplement every day, because human milk is a poor source of vitamin D .
Older adults Because their kidneys are less able to convert vitamin D to its active form .
People with dark skin Because their skin has less ability to produce vitamin D from the sun
Obese people Need more vitamin D than normal people
In such groups dietary supplements might be required to meet the daily need for vitamin D
Health Risks from Excessive Vitamin DIs there any health risks from Excessive intake of vitamin D ?
Excessive intake of vitamin D supplements
can cause toxic effects .
Too much vitamin D increases calcium levels which can cause heart and kidneys problems
Excessive sun exposure does not cause vitamin D toxicity.
However, you should not try to increase vitamin D production by increasing your exposure to sunlight because this will also increase the risk of skin cancer .
Vitamin D is very important to the body,
But obtaining sufficient vitamin D from natural food sources alone is difficult.
For many people, consuming vitamin D fortified foods and arguably being exposed to some sunlight are essential for maintaining a healthy vitamin D status.
In some groups, dietary supplements might help to meet the daily need for vitamin D.
37% of the U.S. Population uses a dietary supplement containing vitamin D
Vitamin D deficiency symptoms
vitamina d = vitamine d = d vitamin
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