From Bones to Immune System: Discovering the Benefits of Vitamin D and How to Ensure You Get Enough
Vitamin D is a vital nutrient that plays an important part in maintaining good health. It’s essential for strong bones, a healthy vulnerable system, and other range of prime functions, still numerous people don’t get enough vitamin D from their diet or enough exposure of the sun. Taking vitamin D supplements can help to address this deficiency and additionally give you a range of benefits for a healthier lifestyle.
Let’s begin with what is Vitamin D?
Vitamin D is a group of fat-soluble hormones and prohormones (substances that usually have little hormonal activity by themselves but that the body can turn into hormones) that help the body use calcium and phosphorus to make strong bones and teeth.
People generally get their daily dose of vitamin D by getting adequate sun-exposer and also by consuming it in various forms of food and food products. Foods like Cod liver oil, Salmon, Swordfish, Tuna fish, Orange juice, Dairy and plant milks, beef liver, etc. are rich sources of vitamin D.
Here is why you must consume external vitamin D supplements to match your daily required intake:
⦁ Stronger bones:
Vitamin D helps the body to consume calcium, which is necessary for building and maintaining strong bones. It can help to prevent bone fractures and osteoporosis.
⦁ Improved immune function:
Vitamin D plays a decisive role in functioning of immune system. It can help to reduce the risk of infections, autoimmune diseases, as well as growth of cancer.
⦁ Reduced risk of depression:
Low levels of vitamin D have been associated to an expanded risk of depression. Taking vitamin D supplements can help to improve mood and reduce the symptoms of depression.
⦁ Lower risk of heart disease:
Vitamin D may help to reduce the risk of heart disease by lowering blood pressure, reducing inflammation, and improving blood vessel function.
⦁ Improves overall wellbeing nutrition:
Vitamin D may play a role in regulating your overall mood and minimizing symptoms of depression. Research has shown that people with low levels of vitamin D may be more likely to experience depression taking away all your sunshine and hence critical to consume.
(ref source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/)
⦁ Reduced risk of type 2 diabetes:
Vitamin D may help to improve insulin sensitivity and reduce the risk of type 2 diabetes. Furthermore, sufficient vitamin D can also help you manage Type 1 diabetes efficiently.
(ref source: https://pubmed.ncbi.nlm.nih.gov/27932304/)
So, how can you get enough vitamin D? Here are some quick and effective tips:
⦁ Nothing beats as natural as Sunlight:
Your body can produce vitamin D when your skin is unprotected to sunlight. However, this can vary depending on factors such as where you live, the time of day, and the colour of your skin. Aim for around 15-20 minutes of sunlight per day.
Vitamin D is found naturally in a few foods, including fatty fish, egg yolks, and mushrooms. Some foods, such as milk, cereals, and orange juice, are also fortified with vitamin D.
⦁ Multivitamin Supplements:
Taking vitamin D supplements can help to ensure that you are getting enough of this essential nutrient. The recommended daily intake of vitamin D varies depending on age and other factors, so talk to your healthcare provider to determine the right dose for you. The recommended daily intake of vitamin D varies depending on age and health status, but for most people, it is around 600-800 IU per day.
⦁ Fortified foods:
Many foods, such as milk, orange juice, and cereal, are reinforced with vitamin D. ensuring you maintain your daily vitamin D intake. Check the nutrition label to see the proportion added as per your requirement.
⦁ Tanning beds:
Tanning beds emit UV radiation, which can stimulate vitamin D production in the skin. However, using tanning beds is not recommended as they are associated with an increased risk of skin cancer and premature aging of the skin.
Important Medical Disclaimer:
It's important to note that too much vitamin D can be harmful, so it's important to follow the recommended dosage and speak to a healthcare provider if you have any concerns about your vitamin D intake.
Vitamin D is a vital nutrient that not only keeps you healthy and hearty but also keeps you away from many chronic illnesses. By getting enough sunlight or consuming vitamin D-rich foods or taking additional supplements, can ensure that you are getting enough of this essential nutrient to support your overall health and wellbeing.