What is vitamin D and why is it important?
According to the National Institutes of Health (NIH of US), more than 100 billion people worldwide are deficient in vitamin D. Due to which urbanization and modern way of life are very much responsible. Lack of vitamin D can lead to various complications in the body which are not limited to bone and dental problems. This section discusses how deficiencies occur, what complications can be caused by deficiencies, and what needs to be done to address deficiencies. It will be possible to raise awareness and lead a healthy life by reading this article which is rich in essential information about Vitamin D.
What is vitamin D and why is it important?
Before learning about vitamin D, it is important to know what vitamins are and why they are important for the body. One of the 6 essential elements of food is vitamin. Which plays a special role in increasing the body’s various vital functions and immunity. There are basically two types of vitamins. E.g .:
1. Water soluble vitamins that do not stay in the body for long. So this kind of vitamin rich food should be taken every day. Such as: Vitamin B and Vitamin C.
2. Fat soluble vitamins that are stored in the body. There are four such vitamins. Namely: Vitamin A, D, E, K.
In this article we will only discuss Vitamin D which is of a slightly different nature than other vitamins but very important for the body.
It is not available in large quantities directly from food.
About 90 percent of the sun’s heat is produced in the body, and only 610 percent is obtained through food intake.
The heat of the sun acts as a special influencer for the body to produce sufficient amount of this vitamin.
Vitamin D plays a special role in many important physiological functions. Due to its deficiency, various problems can occur in the body of all people starting from children to old age. This vitamin is also effective in preventing and curing epidemics. Therefore, everyone should have the necessary knowledge about this unique and important vitamin D to avoid various physical complications.
Benefits of Vitamin D.
Below is a brief discussion of the important functions that it can play in the body.
1. The intestines absorb calcium and phosphorus and play a special role in maintaining their proper balance in the blood. And these two elements (calcium and phosphorus) help in the formation of teeth and bones, maintaining proper bone density and preventing bone fragility. Vitamin D also plays an important role in the proper formation of muscle.
2. The body has two types of immunity. Innate system and later acquired adaptive system Immunity which fights infection in human body and produces antibodies in the body. Vitamin D plays a helpful role in boosting the immune system of these two types. It also helps to prevent various complex autoimmune diseases.
3. Studies have shown that people who have never had a vitamin D deficiency are less likely to develop heart disease. This is because it helps reduce the risk of various heart diseases such as heart attack (myocardial infarction) and high blood pressure.
4. Observations over 159 men and 282 women of different ages over a long period of time have shown that those who have adequate amounts of vitamin D in their body are less prone to depression. Because it can play an effective role in reducing anxiety and depression.
5. Vitamin D can be especially helpful for those who are trying to lose excess body weight. In particular it helps to reduce the feeling of hunger which is a very important factor for weight loss.
. Testosterone helps increase growth hormone which is very important for normal sex life of men. It also helps to increase the sperm quality which is required for childbirth.
. Scientists have conducted various experiments at different times to find out whether vitamin D can play an effective role in preventing cancer. Studies have shown that people who are not deficient in vitamin D are much less likely to develop colorectal cancer. However, there is still research on how to prevent colon cancer.
What is the lack of vitamin D?
Vitamin D deficiency is more common in people who do not feel the heat of the sun or who are vegetarians. Deficiency causes various complications in the body. The symptoms of vitamin D deficiency are summarized below.
1. In case of vitamin D deficiency, the body is not able to absorb calcium and phosphorus properly. Rather, it leaves the body through the kidneys. Lack of calcium and phosphorus disrupts bone and tooth formation. Decreased bone density which increases bone loss and bone fragility.
2. Fatal heart disease such as heart attack, high blood pressure and even increased the risk of stroke.
3. Vitamin D deficiency is associated with decreased pancreatic insulin secretion and increased risk of diabetes.
4. Vitamin D deficiency reduces immunity. Which easily leads to infection or disease.
5. Certain types of cancer such as colon cancer, breast cancer and prostate cancer have an increased risk.
. A study in the International Journal of Molecular Sciences found that vitamin D deficiency can cause excessive hair loss and baldness.
. Decreased levels of vitamin D in the blood cause depression and in older people it can lead to schizophrenia.
. Vitamin D deficiency can lead to excess weight gain and obesity.
9. Lack of vitamin D during pregnancy can lead to low birth weight babies, as well as bone deformities and premature birth. It also increases the risk of gestational diabetes in pregnant mothers.
Sources of Vitamin D and what is available?
Vitamin D is a very beneficial ingredient for the body, the deficiency of which can lead to various problems which are evident in the above discussion. And so the main source of this vitamin deficiency is how to get the vitamin from the sun and what are the obstacles in that case are discussed below.
Sources of Vitamin D and what is available?
Vitamin D is a very beneficial ingredient for the body, the deficiency of which can lead to various problems which are evident in the above discussion. And so the main source of this vitamin deficiency is how to get the vitamin from the sun and what are the obstacles in that case are discussed below.
Vitamin D is called sunshine vitamin because its main source is the heat of the sun. When the sun’s heat reaches the skin, the body’s internal tissues (tissues) begin to produce this vitamin. However, there are some special instructions and warnings. Such as:
The heat of the sun in the first part of the day plays the most effective role. So the sun should shine in the first half of the day.
Excessive sun exposure during sunbathing can be painful or harmful to the eyes. Sunglasses should be used to prevent this problem.
If you are in the sun, your body will sweat which can cause dehydration. And so you have to drink enough water.
The whole body should not be covered with cloth but the body should be exposed to the sun as much as possible.
If you are in the sun using sunscreen cream, then the heat of the sun will not be effective in producing vitamin D.
In general, direct sunlight needs to be applied to the skin of the body to produce vitamin D. However, prolonged exposure to the sun is just as difficult as it is harmful to the skin. Even sun rays (UV rays) can cause skin cancer. So you should not stay in the sun for a long time. 10 to 30 minutes daily, sunbathing 3 days a week is enough for the body to produce adequate amount of vitamin D. However, black people should stay in the sun for a little longer. This is because black people have relatively high levels of melanin in their skin. Melanin is a substance that slows down the production of vitamin D in the heat of the sun. (Raman, 2018)
What foods contain vitamin D?
Although sunlight is a major source of vitamin D, it is not the only source. There are some foods that provide this vitamin. Some of these foods are named below.
Different types of oily fish such as salmon, sardines, herring and mackerel
Canned tuna fish
Cod liver oil
Red meat
Egg yolk
Cow’s milk
Mushrooms
Orange lemon juice
Grain etc.
For many, the above foods can cause complications in other parts of the body. Eating more red meat, egg yolks and more marine fish increases the risk of high blood cholesterol (LDL) for patients with high blood pressure. In many cases, drinking milk can cause stomach problems. However, vitamin D supplement (medicine) can be taken to cure all these problems. However, in that case, you must take the supplement according to some special instructions of the doctor.
What happens if you eat too much vitamin D?
Vitamin D supplements should be taken for those who stay indoors for most of the day, ie, do not come in contact with the sun, or who live in a cold country where the sun’s heat is very rare. Daily The dose of vitamin D supplement is 10 micrograms. For children under one year of age, the dose will be 8.5 micrograms. Note that 1 microgram is 1 part of 1 milligram.
Breastfeeding adults (over 11 years old), pregnant women and infants
The maximum daily intake for such mothers should never exceed 100 micrograms (4000 IU).
This dose is safe up to a maximum of 50 micrograms (2000 IU) in 1 to 10 years.
And up to 25 micrograms (1000 IU) per day for children under 1 year of age.
However, it can be taken beyond the prescribed limits as per the advice of the doctor.
Excessive intake of prescribed doses can lead to various complications in the body. If you take the supplement for a long time, the body starts accumulating excess amount of calcium. This can lead to weak bones, kidney and heart problems. Note that the production of vitamins from natural food and the heat of the sun never causes excess or poisoning. However, prolonged exposure to the sun causes skin problems.
Benefits of Vitamin D3
Vitamin D is a fat-soluble vitamin also known as calciferol. It is basically a combination of two elements.
Vitamin D2 (ergocalciferol)
Vitamin D3 (cholecalciferol)
Vitamin D3 is found in animal sources and in the heat of the sun.
Vitamin D2, on the other hand, is obtained from vegetable sources such as sun-grown mushrooms and various grains.
According to scientists, vitamin D3 is more effective than vitamin D2 in filling the deficiency of vitamin D in the blood.
Some of the special benefits of Vitamin D3 are mentioned below.
Plays a special role in protecting children from influenza A in winter.
Vitamin D3 supplements can be taken without consulting a doctor. And it helps to cure thyroid problems (hypothyroidism).
Vitamin D3 supplements are safe and effective.
What is the lack of vitamin D3?
Vitamin D3 deficiency can lead to a variety of problems that are almost identical to the symptoms of vitamin D deficiency. Below are the symptoms of vitamin D3 deficiency.
Bone density decreases which can easily lead to fractures
Osteoporosis is more common, especially in women
Muscle pain may be felt
Fatigue fills the body with little effort
Arthritis can cause pain
Immunity is reduced which makes it very easy to get infection or pneumonia
Hair falling
Depression, anxiety and depression can be seen
Why is there a lack of vitamin D3?
Don’t eat milk: Milk is a balanced nutritious food that contains a lot of vitamin D3. But in the case of many people it is seen that drinking milk is causing various problems. Especially those who lack the enzymes needed for digestion of milk in their stomach cannot eat milk. This may be due to a congenital problem known as lactose intolerance.
Vegetarian diet: Animals such as milk, eggs, fish, meat, etc. are excluded and eat only sugars and vegetables which are called vegetarian. Although vegetarian diet has many benefits, it can cause vitamin D3 deficiency. This is because vitamin D3 is not found in any food other than animal meat.
Sun heat: The main source of vitamin D3 is sun heat. This vitamin is produced naturally when the sun’s heat is applied directly to the skin. But it is a rare occurrence in urban life and in many colder countries to be exposed to the sun regularly. Most of the time, because of the location in the house, office or car, the body does not get a chance to get the heat of the sun.
How to prevent vitamin D3 deficiency?
The best way to prevent this is to find the cause of the deficiency (as described above) and overcome it. Such as:
Develop the habit of drinking milk.
There is a special type of milk (lactose free) for those who have problems with digestion.
Which will be easily digested and is able to play an effective role in filling the deficiency of vitamin D3.
It is always better not to eat vegetarian food without any special purpose.
Because, by consuming all kinds of food including meat, the body gets all the necessary nutrients.
The sun should be warmed regularly for a short time.
The sun is as important to the whole earth as it is to the human body.
Why is Vitamin D important for children?
Vitamin D is essential for people of all ages.
However, in the case of children, this requirement is much higher.
This is because it plays a special role in the normal formation and growth of the baby, especially in the formation of bones and teeth.
Calcium and phosphorus are essential for proper bone formation and growth.
These substances enter the body through food.
But without the help of vitamin D, calcium and phosphorus cannot be absorbed in the body, that is, it does not benefit the body.
And then the deficiency of these two important elements causes distortion in the structure of the baby’s teeth and bones.
What is the disease of children due to lack of vitamin D?
Vitamin D deficiency in children impairs the proper structure and proper growth of their body. The signs and symptoms of vitamin D deficiency in children are as follows:
The bones of the body and the skull are not formed properly
In some cases bone deformities can be seen which are called rickets
Jaundice can occur immediately after birth
Teeth take longer to erupt
The baby’s normal growth is disrupted
Children are short in nature
The best vitamin D foods for kids
Since the main source of this vitamin is the heat of the sun. So children should be allowed to go for a walk or play in the sun from time to time. Many babies may develop neonatal jaundice soon after birth. It usually does not require any treatment. Sunbathing for a while in the light sun in the morning may be the best solution to this problem. Breast milk contains all the essential nutrients for a baby. However, for older children who are eating normal foods, the following foods are the best foods to make up for the lack of this vitamin.
Maybe.
Eggs with yolk
Fun food made from eggs
Cow’s milk
Mushrooms
Orange juice
Fish etc.
Benefits of Vitamin D3
Vitamin D is a fat-soluble vitamin also known as calciferol. It is basically a combination of two elements.
Vitamin D2 (ergocalciferol)
Vitamin D3 (cholecalciferol)
Vitamin D3 is found in animal sources and in the heat of the sun.
Vitamin D2, on the other hand, is obtained from vegetable sources such as sun-grown mushrooms and various grains.
According to scientists, vitamin D3 is more effective than vitamin D2 in filling the deficiency of vitamin D in the blood.
Some of the special benefits of Vitamin D3 are mentioned below.
Plays a special role in protecting children from influenza A in winter.
Vitamin D3 supplements can be taken without consulting a doctor. And it helps to cure thyroid problems (hypothyroidism).
Vitamin D3 supplements are safe and effective.
What is the lack of vitamin D3?
Vitamin D3 deficiency can lead to a variety of problems that are almost identical to the symptoms of vitamin D deficiency. Below are the symptoms of vitamin D3 deficiency.
Bone density decreases which can easily lead to fractures
Osteoporosis is more common, especially in women
Muscle pain may be felt
Fatigue fills the body with little effort
Arthritis can cause pain
Immunity is reduced which makes it very easy to get infection or pneumonia
Hair falling
Depression, anxiety and depression can be seen.
Why is there a lack of vitamin D3?
Don’t eat milk: Milk is a balanced nutritious food that contains a lot of vitamin D3. But in the case of many people it is seen that drinking milk is causing various problems. Especially those who lack the enzymes needed for digestion of milk in their stomach cannot eat milk. This may be due to a congenital problem known as lactose intolerance.
Vegetarian diet: Animals such as milk, eggs, fish, meat, etc. are excluded and eat only sugars and vegetables which are called vegetarian. Although vegetarian diet has many benefits, it can cause vitamin D3 deficiency. This is because vitamin D3 is not found in any food other than animal meat.
Sun heat: The main source of vitamin D3 is sun heat. This vitamin is produced naturally when the sun’s heat is applied directly to the skin. But it is a rare occurrence in urban life and in many colder countries to be exposed to the sun regularly. Most of the time, because of the location in the house, office or car, the body does not get a chance to get the heat of the sun.
How to prevent vitamin D3 deficiency?
The best way to prevent this is to find the cause of the deficiency (as described above) and overcome it. Such as:
Develop the habit of drinking milk.
There is a special type of milk (lactose free) for those who have problems with digestion.
Which will be easily digested and is able to play an effective role in filling the deficiency of vitamin D3.
It is always better not to eat vegetarian food without any special purpose.
Because, by consuming all kinds of food including meat, the body gets all the necessary nutrients.
The sun should be warmed regularly for a short time.
The sun is as important to the whole earth as it is to the human body.
Why is Vitamin D important for children?
Vitamin D is essential for people of all ages.
However, in the case of children, this requirement is much higher.
This is because it plays a special role in the normal formation and growth of the baby, especially in the formation of bones and teeth.
Calcium and phosphorus are essential for proper bone formation and growth.
These substances enter the body through food.
But without the help of vitamin D, calcium and phosphorus cannot be absorbed in the body, that is, it does not benefit the body.
And then the deficiency of these two important elements causes distortion in the structure of the baby’s teeth and bones.
What is the disease of children due to lack of vitamin D?
Vitamin D deficiency in children impairs the proper structure and proper growth of their body. The signs and symptoms of vitamin D deficiency in children are as follows:
The bones of the body and the skull are not formed properly
In some cases bone deformities can be seen which are called rickets
Jaundice can occur immediately after birth
Teeth take longer to erupt
The baby’s normal growth is disrupted
Children are short in nature
The best vitamin D foods for kids
Since the main source of this vitamin is the heat of the sun. So children should be allowed to go for a walk or play in the sun from time to time. Many babies may develop neonatal jaundice soon after birth. It usually does not require any treatment. Sunbathing for a while in the light sun in the morning may be the best solution to this problem. Breast milk contains all the essential nutrients for a baby. However, for older children who are eating normal foods, the following foods are the best foods to make up for the lack of this vitamin.
Maybe.
Eggs with yolk
Fun food made from eggs
Cow’s milk
Mushrooms
Orange juice
Fish etc.
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