Vitamin D is an essential vitamin found in small amounts in certain foods. It is also produced when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D can be stored in the liver, fatty tissues, and other parts of the body for later use.
Contents:
I. Sources of Vitamin D
Vitamin D is an essential component of our diet, that helps to improve the absorption of calcium and phosphorus in our bodies. We get it mainly from sunlight, but there are other sources too.
Fish like salmon, tuna and sardines contain lots of Vitamin D, as do milk-based products such as cheese and yogurt. Eggs also include high levels of this vitamin. In fact, just one egg offers around 20% of your daily value. If you don’t eat meat or dairy products – no problem! Fortified foods such as cereal, oatmeal and orange juice are a great way to boost your Vitamin D intake. Some mushrooms even have natural UV rays which create Vitamin D when exposed to direct sunlight.
Many supplements come with added vitamin d that can help you make up for any dietary deficiencies. Usually available in the form of capsules or tablets, these can be found at most pharmacies or health food stores – so if you find yourself low on this vital nutrient they might be worth checking out.
II. Role of Vitamin D in Human Health
Vitamin D plays a vital role in human health, yet many people do not fully understand its importance. This necessary nutrient is essential for the normal growth and development of bones and teeth, as well as for the proper functioning of our immune system.
One particular benefit that can be derived from adequate vitamin D intake is protection against certain diseases such as rickets, osteoporosis, heart disease and cancer. Vitamin D helps absorb calcium into the body, keeping bones strong and healthy. It also helps regulate blood pressure by keeping it at a consistent level. Research suggests that having enough vitamin D may reduce inflammation associated with certain autoimmune disorders such as asthma or multiple sclerosis.
It’s clear to see just how important getting enough vitamin D is to us humans – however this doesn’t mean we should rely solely on sun exposure or dietary supplements to obtain what our body needs; a balanced diet full of fresh fruits and vegetables will provide plenty of vitamins and minerals for everyone’s bodies to use. Eating foods rich in iron, phosphorus and magnesium will further help optimize these benefits while avoiding empty calories from processed foods.
III. Functions of Vitamin D in the Body
Vitamin D is one of the most important nutrients for maintaining overall health and well-being. It is a fat-soluble nutrient that plays a key role in aiding calcium absorption, regulating phosphorus levels, and ensuring healthy bones and teeth. Although we often think of sunlight as its primary source, vitamin D can be found naturally in some foods such as fatty fish like salmon or herring, mushrooms, cheese and egg yolks.
In the body, Vitamin D functions by promoting bone growth and repairing damaged tissues. When it encounters certain molecules called receptors present on cells throughout the body, it activates a cascade of events that ultimately helps promote cell growth and regeneration. One example of this process is seen when Vitamin D binds to receptors on muscle cells to support normal muscular function – particularly after exercise or injury. It works with calcium in bone to create strong bones that are able to withstand physical stress and resist fractures caused by weak bones.
The other major role played by Vitamin D involves controlling inflammation within the body. By activating proteins known as cytokines which block inflammation at both local sites (such as joints)and systemic areas (such as organs), the nutrient helps protect us from harmful conditions associated with chronic inflammation like cardiovascular disease or autoimmune disorders. In fact research has found individuals who are deficient in Vitamin D may experience more pain than those with adequate levels due their inability to properly regulate inflammatory responses without adequate supply of this vital nutrient.
IV. How Humans Obtain Vitamin D
Humans are capable of obtaining Vitamin D naturally from the sun’s UVB rays. This is possible because skin cells contain a vitamin D3 precursor which, when exposed to sunlight, converts into active Vitamin D in the body. In this process of photosynthesis, a person’s skin produces cholecalciferol or Vitamin D3 through the reaction of 7-dehydrocholesterol with ultraviolet light photons.
For those who cannot receive adequate sunlight exposure due to their lifestyle, location or health conditions, diet can be an alternative source for this essential nutrient. Numerous types of seafood such as salmon and mackerel are excellent sources that provide high amounts of Vitamin D while low fat dairy products also offer substantial amounts alongside fortified cereals and juice drinks. Moreover, many brands produce supplements packed with Vitamin D that make it easy for people to obtain the recommended daily dosage.
Various studies have shown that vitamin d deficiency poses serious risks for humans including weak bones and muscle pain just to name a few. Therefore it is important to understand both natural and dietary sources by which one can gain access to these beneficial substances in order to prevent long term health issues down the line.
V. Daily Recommended Intake for Vitamin D
When we think about Vitamin D, most people immediately focus on the importance of exposure to sunlight in order to absorb it. But what other ways can we get Vitamin D? It turns out that the human body can actually synthesize this essential nutrient from certain types of foods – although there are some daily recommended intake (DRI) guidelines for how much one should consume.
There are several different types of vitamin D, and the recommended daily dose depends on which type is being consumed. The current recommendation by the National Institutes of Health is 600 international units per day for individuals between 1-70 years old; those over 70 should take 800 IU/day. Foods like egg yolks, liver, fortified dairy products, fish such as salmon and mackerel, mushrooms exposed to UV light and even supplements can provide enough Vitamin D for an individual’s daily needs.
However, if you want to make sure you’re getting adequate amounts of this important nutrient without having to worry about calculating your dietary intake each day, then consuming a multivitamin with at least 400IU per serving may be a good alternative solution. This will help ensure that your body has all the necessary vitamins it requires in order to function optimally every single day.
VI. Health Risks From Not Getting Enough Vitamin D
Inadequate vitamin D levels can cause serious health issues. People are at risk of developing Rickets, a bone weakening disorder that primarily affects children and the elderly. A chronic lack of this crucial nutrient can also put people at risk for osteomalacia, which is similar to rickets but affects adults instead. These conditions weaken bones by reducing their calcium content, resulting in softening and bowing of the limbs. In some cases, it can even lead to fractures. If left untreated, long-term vitamin D deficiency increases an individual’s risk of cardiovascular disease and certain cancers such as colon cancer. It has also been linked to type 2 diabetes in addition to neurological disorders like Parkinson’s disease and multiple sclerosis (MS). Poor vitamin D status has been shown to impair immunity leading to an increased susceptibility to infections like the common cold and influenza viruses.
Research suggests that adequate sunlight exposure could significantly reduce rates of health risks associated with inadequate intake levels or decreased absorption of vitamin D from dietary sources alone. However, excessive amounts have been linked with photosensitivity reactions along with other skin problems including skin aging and sunburns so caution should be taken when relying solely on sun exposure for one’s daily requirements without supplementing through diet or supplementation if needed.