- Vitamin D is Known as the “Sunshine vitamin,” because your body can produce Vitamin D when your skin is exposed to sunlight.
- Vitamin D is a fat-soluble vitamin, essential for strong bones, hair, Immune System, Brain Health, and skeletal health.
Functions and Benefits
- Important for Healthy Bones and Teeth.
- Vit. D supports Hair growth.
- Maintain Mental health like depression, Stress and Anxiety.
- Preventions from hypertension (high blood pressure), heart disease, and stroke.
- Vit. D reduce the risk of conditions like osteoporosis, rickets (in children) and osteomalacia (in adults).
- Reduces the risk of certain types of cancer, including colorectal, breast, and prostate cancer.
- Reduce the risk of insulin resistance and type 2 diabetes.
- Help manage certain hair loss conditions.
- Vit. D may be involved in fertility and reproductive hormone regulation.
Daily Requirement of Vitamin D
| Age Group | RDA (IU/day) |
|---|---|
| 0-12 months | 400 |
| 1-18 years | 600 |
| 19-70 years | 600-800 |
| 71 years and older | 800-1,000 |
| Pregnant/Breastfeeding | 600-800 |
Sources – Vitamin D Rich Foods
While the primary source of vitamin D is sunlight exposure, there are also several foods that contain significant amounts of this vit. D.
- From Sun
- Spending around 10-30 minutes in the Morning sunlight, with an unprotected face, arms, and legs, a few times a week.
- But don’t forget to protect your skin with sunscreen. Excessive sun exposure can damage your skin.
- Fatty Fish – Sources: Salmon, mackerel, and trout are some of the best sources of vitamin D.
- Nutritional Value: 100-gram cooked salmon can provide up to 570 IU (International Units) of vitamin D.
- Mackerel – 100-gram serving can provide approx. 360-500 IU of vit. D.
- Trout – 236 IU of vitamin D in a 100-gram serving of canned tuna.
- Mushrooms – such as shiitake and portobello, are exposed to ultraviolet (UV) light to boost their vit. D content.
- Nutritional Value: Just a few UV-exposed mushrooms can provide between 400-800 IU of vitamin D per 100 grams serving.
4. Eggs Nutritional Value – A single large egg yolk contains about 44 IU of vit. D, making it a versatile and accessible source.
5. Fortified Foods Sources – Such as dairy products, plant-based milk, and breakfast cereals, are fortified with vit. D.
- Nutritional Value – Fortified products can contain anywhere from 100 to 600 IU of vit. D per serving, depending on the brand and type.
6.Cod Liver Nutritional Value – A single tablespoon of cod liver oil can provide 1,360 IU of vitamin D. It’s a powerful option for those looking to boost their intake.
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Deficiency Disorder
When your body doesn’t receive enough Vitamin D, it can lead to various health issues. Some of the common disorders associated with Vit. D deficiency include:
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- Rickets: This disorder primarily affects children. It leads to softening and weakening of the bones, causing skeletal deformities. Rickets can result in bowed legs, delayed growth, and dental problems.
- Osteomalacia: This condition affects adults and is characterized by the softening of bones due to inadequate mineralization. It can cause bone pain, muscle weakness, and an increased risk of fractures.
- Osteoporosis: multiple factors contribute to osteoporosis; vit. D deficiency can play a role. which affects bone density and increases the risk of fractures, particularly in older individuals.
- Muscle weakness: Inadequate vit. D levels can contribute to muscle weakness and fatigue. This weakness may affect both skeletal muscles and the muscles involved in respiratory function.
Management of Vitamin D deficiency
Consult with your healthcare provider for proper diagnosis and management. Here are some strategies to manage and treat vitamin D deficiency effectively:
- Increase sunlight exposure: Aim for about 10–30 minutes of sunlight exposure on your face, arms, and legs a few times a week.
- Consume vit. D-rich foods: Include foods like fatty fish (salmon, mackerel), fortified dairy products, egg yolks, and fortified cereals in your diet.
- Take vit. D supplements: Your healthcare provider may recommend vit. D supplements to meet your daily requirements.
- Maintain a healthy weight: Obesity can affect vitamin D absorption, so maintaining a healthy weight is essential.
- Treat underlying medical conditions: Address any underlying medical conditions that may contribute to vit. D deficiency, such as kidney or liver diseases.