Know all about vitamin D – Sources, Functions, and Importance of this Essential Nutrient

Introduction

In this article, we will explore an overview of vitamin D, including its normal levels, ways to obtain it, its functions, and why it is necessary for our overall health. Additionally, we will delve into the primary sources of vitamin D.

Overview of vitamin D

Vitamin D is a fat-soluble vitamin that comes in two forms. vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is primarily obtained from plant-based sources, while vitamin D3 is synthesized in the skin when exposed to sunlight and is also found in certain animal-based foods. 

Normal Levels of Vitamin D

  • The normal level of vitamin D in the blood is measured in nanograms per milliliter (ng/mL).
  • A level of 20-50 ng/mL is considered to be adequate for most people.
  • A level below 20 ng/mL is considered to be low.
  • A level above 50 ng/mL is considered to be high.
  • The normal level of vitamin D can vary depending on age, sex, and ethnicity.
  • The normal level of vitamin D can also be affected by certain medical conditions, such as kidney disease and malabsorption disorders.

Ways to Obtain Vitamin D:

There are three main ways to get vitamin D:

  • Sun exposure: The body can produce vitamin D when the skin is exposed to sunlight. However, the amount of vitamin D produced by the skin depends on a number of factors, including the time of day, the season, and the amount of skin that is exposed. 
  • Diet: There are foods that are naturally rich in vitamin D which we will discuss in detail below. However, most people do not get enough vitamin D from their diet alone.
  • Supplements: Vitamin D supplements are available in different of forms, including capsules, tablets, and liquids.
  • Functions of Vitamin D:
    Cancer prevention: Some studies have suggested that vitamin D may help to protect against certain types of cancer, such as colon cancer and breast cancer.
  • Calcium and Phosphorus Absorption: Vitamin D helps enhance the absorption of calcium and phosphorus from the intestine, facilitating the maintenance of healthy bones and teeth.
  • Bone Health: Vitamin D plays a crucial role in promoting bone mineralization and growth, preventing conditions like rickets in children and osteoporosis in adults.
  • Immune System Support: Vitamin D is involved in modulating the immune system, helping to regulate immune responses and defend against infections.
  • Muscle Function: Adequate vitamin D levels are essential for optimal muscle strength and function, reducing the risk of falls and fractures.
  • Brain Health: Emerging research suggests that vitamin D may have a role in supporting cognitive function and reducing the risk of certain neurodegenerative conditions.

Why Vitamin D is Necessary:

Vitamin D is necessary for many bodily functions, and deficiency can lead to a number of health problems. A few symptoms of vitamin D deficiency include:

  • Weak bones: Vitamin D deficiency can lead to a condition called rickets in children and osteomalacia in adults. These conditions are characterized by weak, soft bones that are more likely to break.
  • Muscle weakness: Vitamin D deficiency can also lead to muscle weakness and fatigue.
    Infections: Vitamin D deficiency can increase the risk of infections, such as pneumonia and tuberculosis.
  • Depression: Some studies have suggested that vitamin D deficiency may be linked to depression.

Sources of Vitamin D:

  • Guduchi
  • Til (sesame seeds) – sesame seeds has highest vitamin D2 quotient of 68
  • Drumsticks
  • Egg yolk – eggs are loaded with vitamin D but eat it sparingly check first if you have any medical issues
  • Gir cow Milk
  • Fatty fish – high on vitamins protein and healthy fats
  • Yogurt
  • White home made Butter
  • Oatmeal
  • Spinach
  • Mushrooms- selenium in mushrooms boosts immunity
  • Grains like samak, buck wheat, foxtails, proso millet
  • Cod liver oil- Improved bone health, increased immunity
  • Surya namaskar– Suryamnamaskar consisting 12 steps with specific lines of mantra and to be done as the sun rises from this body get ample amount of vitamin D
  • Oil massage –Massage with white sesame oil or any medicated oil sitting out in the sun.
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