Vitamin D - Benefits, Deficiency and Food Sources
By john | May 9, 2007
What is Vitamin D?
Vitamin D is a fat soluble vitamin. It is found in food. The very good source of this vitamin is sun rays because ultraviolet rays from sunlight trigger vitamin D synthesis in the skin. As fat-soluble vitamins are stored in the body’s fatty tissue this does the same. The most prominent function is as cofactors for enzymatic reactions. The distinguishing feature of the vitamins is that they generally cannot be synthesized by mammalian cells and, therefore, must be supplied in the diet.
Benefits of Vitamin D
- Vitamin D helps the body to absorb calcium and hence makes contribution in health good and hard bone. It is generally shown that the persons who take vitamin D in adequate quantity are less likely to suffer from osteoporosis and joint pain.
- Vitamin D may have a positive influence on blood sugar levels, possibly reducing the risk of developing insulin resistance when taken in optimal amount.
- Vitamin D reduces the chances of developing breast, ovarian and colon cancer etc. It is found helpful in some cases happen before.
- Vitamin D is also found helpful in protection against multiple sclerosis.
- Vitamin D is proving to preserve muscle strength.
Deficiency Symptoms of Vitamin D
- No harm is likely to result from vitamin D deficiency that occurs for only a few days a year. If the deficiency occurs for a period of many months or years, however, rickets or osteomalacia may develop.
- Due to deficiency of vitamin D in body the person may feel mild to severe pain or tenderness in bone of usually arms, legs, spine, pelvis etc.
- The deficient of vitamin D may feel skeletal deformities like bowlegs, forward projection of the breastbone, bumps in the rib cage asymmetrical or odd-shaped skull etc.
- Several rare hereditary forms of rickets develop because the body cannot process vitamin D normally.
Excessive Intake of Vitamin D
Taking very high daily doses of vitamin D over several months can cause toxicity and a high calcium level in the blood. The toxicity may result into nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It can also raise blood levels of calcium causing mental status changes such as confusion.
Recommended Dosage of Vitamin D
The recommended dietary allowances for vitamin D daily are as follows:
- For Infants have to be taken 25μg/day
- Adults should have to be taken 50μg/day
Rich Food Sources of Vitamin D
Vitamin D is usually found in Dairy products like cheese, butter and margarine, cream, fortified milk, fish, oysters, fortified cereals etc. These all contains a good amount of vitamin D. the other food sources of vitamins are fortified foods such as margarine, breakfast cereals, bread and powdered milk.
Tagged under:fat soluble vitamins insulin resistance mammalian cells osteoporosis rickets vitamin d vitamin d deficiency vitamin d food sources Vitamins
Topics: Vitamins |
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