Why Vitamin D is absolutely an important nutrient for our body?

Vitamin D is popularly known as Sunshine Vitamin. To have a daily dose of sunlight, the best way is to spend minimum 10-15 min each day in the sunlight, preferably during the sunrise when the sun is not too harsh. In North of India, during winter time, SUN BATH is a favorite activity. Apart from SUN, it is important that you get the Vitamin D from other sources as well.

Foods with VITAMIN D includes

1/ COD liver oil

2/ Sword fish, Salmon and Tuna

3/ Egg Yolk

4/ Cheese

5/ Mushrooms

Symptoms of less Vitamin D

1/ Regular sickness or Infection

2/ Fatigue

3/ Back pain

4/ Low mood

5/ Impaired wound healing

6/ Hair loss

7/ Muscle pain

Getting adequate Vitamin D has been associated with following health benefits

1/ Reduce the risk of Cancer, especially Colon Cancer, Prostate Cancer and Breast Cancer

2/ Prevent bone fractures

3/ Immunity to cold

4/ Reduction of depression

5/ Regulating insulin levels and support diabetes management

6/ Promoting healthy bones and teeth

7/ Reduce risk associated with heart disease including high blood pressure and hear failures

8/ Improves lung function

Effects, if you don’t get adequate Vitamin D

1/ Bones can become weak and can break

2/ Children can get “rickets,” a disease that prevents their bones from growing properly, delays their growth, and causes problems with their immune system

3/ Adults can develop “osteomalacia,” a disease that weakens the bones and makes them hurt, and also cause fractures

4/ Older adults can get osteoporosis, which doesn’t cause pain, but makes the bones thin and easy to fracture

Risks due to excessive intake of Vitamin D

1/ Loss of appetite

2/ Dry mouth

3/ Metallic taste

4/ Nausea

5/ Diarrhea

6/ Constipation

The National Academy of Medicine offers guidelines for how much Vitamin D a person should consume in each day, measured in International Units (IU’s) which are standard of measurements for drugs and vitamin

Infants 0-12 months – 400 IU’s/Day (10 mcg)

Children and Adults 1-70 years – 600 IU’s/Day (15 mcg)

Adults over 70 years – 800 IU’s/Day (20 mcg)

Pregnant or Lactating women – 600 IU’s/Day (15 mcg)

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